BAKED FLOUNDER WITH LOW-FAT CREAM SAUCE
This recipe is simple but comes out wonderfully. I add sliced canned new potatoes and fresh asparagus to the baking dish to make a full meal in a single pan.
Provided by RustyDogma
Categories Low Cholesterol
Time 40m
Yield 2-3 serving(s)
Number Of Ingredients 9
Steps:
- Sprinkle both sides of flounder fillets garlic salt and pepper.
- Place fillets in a single layer in a greased baking dish 12x8 inches.
- Arrange sliced tomatoes over top of fillets.
- Sprinkle tomatoes with garlic salt and pepper.
- Blend flour into margarine.
- Add milk gradually and cook until thick and smooth, stirring constantly. Remove from heat and stir in wine and basil.
- Pour sauce over top of tomatoes.
- Bake in a 350 oven for 25-30 minutes or until fish flakes easily.
Nutrition Facts : Calories 468.4, Fat 11.8, SaturatedFat 2.3, Cholesterol 110.1, Sodium 916.6, Carbohydrate 20.1, Fiber 2.6, Sugar 6, Protein 47.8
LOW FAT CRAB & CHEESE FLOUNDER
Make and share this Low Fat Crab & Cheese Flounder recipe from Food.com.
Provided by Shirl J 831
Categories Crab
Time 15m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- Mix together the butter buds and the flour till a paste is formed.
- Stir this mixture until it boils.
- Add the salt.
- Stir in the sherry (cooking wine), skim milk and egg beaters; and cook 1 minute.
- A few grains of cayenne can be added.
- Add the crab meat and cook till heated through (This should be thick).
- Place the flounder fillets in a pan and brush with butter buds to coat.
- Sprinkle with lemon juice.
- Cook under the broiler 1 minute each side.
- Spoon the crab meat mixture onto each fillet.
- Top with grated cheese and return to broiler long enough to melt the cheese.
Nutrition Facts : Calories 294.9, Fat 3.5, SaturatedFat 0.9, Cholesterol 124.5, Sodium 753.6, Carbohydrate 18.5, Fiber 0.2, Sugar 10, Protein 43.3
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