Sautéed Flounder with Lemon Sauce

From The Volumetrics Eating Plan, page 196
Four servings

Ingredients
1/3 cup all-purpose flour
1/2 teaspoon salt
pinch freshly ground pepper
1 tablespoon olive oil
1 pound flounder fillets (sole or tilapia may be substituted)
1/3 cup dry white wine
1/3 cup non-fat reduced-sodium chicken broth
2 tablespoons fresh lemon juice
1 tablespoon rinsed and drained capers
2 tablespoons fresh parsley, chopped
4 lemon wedges

Preparation
1.
Mix the flour, salt, and pepper in a shallow dish. Dredge the fillets in the flour mixture.  Shake off excess.
2. Heat the oil in a large non-stick skillet over medium-high heat until quite hot. Place the fillets in the skillet and cook for four minutes. Using a wide spatula, carefully turn and cook for another four minutes or until done. Transfer the fillets to a plate and cover to keep warm.
3. Add the wine, broth, and juice to the skillet. Stir, scraping up any brown bits. Stir in the capers and bring to a simmer. Cook the sauce 1 minute or until slightly reduced. Remove from the heat and stir in the parsley.
4. Divide the fish, sauce and lemon wedges among 4 dinner plates.

Nutritional Information
Calories 180; Carbohydrate 7g; Fat 5g; Protein 23g; Fiber 1g.


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