PAN-SEARED FLOUNDER ALMONDINE

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PAN-SEARED FLOUNDER ALMONDINE

Yield: 4 servings

Source: " Cooking with The Diabetic Chef "

Info:

http://diabeticgourmet.com/book_archive/details/23.shtml

INGREDIENTS

- 1/2 cup(125 ML) almonds, crushed or sliced

- 4 flounder filets, 6 ounces (180 G) each

- 1/2 teaspoon (3 ML) salt

- 1/4 teaspoon (1.25 ML) black pepper

- 1 cup (250 ML) reduced fat (2%) milk

- 1 cup (250 ML) all-purpose flour

- Nonstick cooking spray

- 1 lemon, cut into wedges

DIRECTIONS

Preheat the oven to 350 degrees F. (180 C. ) When the oven has

heated, place the almonds on a baking sheet and bake

until they are lightly browned, about 8 - 10 minutes.

Remove from the oven and cool.

Season the flounder with salt and pepper. Dip the filet

into the milk, then dredge it through the flour.

Spray a pan with nonstick cooking spray and heat it over

medium heat. Place the filets in the pan. Lightly brown

one side, then turn the filets to brown the other side.

When the filets are done, serve with a lemon wedge and

a garnish of the toasted almonds.

Nutritional Information Per Serving (1 filet):

Calories: 227, Fat: 4 g, Cholesterol: 124 mg, Sodium: 190 mg,

Carbohydrate: 4 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 43 g

Diabetic Exchanges: 6 Very Lean Meat

RECIPE FROM THE ARCHIVE:

Pralines

http://diabeticgourmet.com/recipes/html/217.shtml

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