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Ингредиенты
- 2 lb Flounder Fillets, fresh or possibly frzn
- 1 1/2 tsp Salt
- 1 dsh Pepper
- 3 x Tomatoes, sliced
- 1/2 tsp Salt
- 1 dsh Pepper
- 2 Tbsp. Butter, melted
- 2 Tbsp. Flour
- 1/2 c. Skim Lowfat milk
- 1/2 c. Dry White Wine
- 1/2 tsp Basil, crushed Minced Parsley
Инструкции
- Thaw frzn fillets. Skin fillets.
- Sprinkle on both sides with salt and pepper. Place fillets in a single layer in a greased baking dish, 12x8x2 inches.
- Arrange tomatoes over top of fillets. Sprinkle with salt and pepper.
- Blend flour into butter.
- Add in lowfat milk gradually and cook till tick and smooth, stirring constantly.
- Remove from heat and stir in wine and basil.
- Pour sauce over top of tomatoes.
- Bake in a moderate oven, 350 degrees, for 25 to 30 min or possibly till fish flakes easily when tested with a fork.
- Sprinkle with parsley.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 116g | |
| Recipe makes 4 servings | |
| Calories 108 | |
| Calories from Fat 52 | 48% |
| Total Fat 5.91g | 7% |
| Saturated Fat 3.68g | 15% |
| Trans Fat 0.0g | |
| Cholesterol 16mg | 5% |
| Sodium 1220mg | 51% |
| Potassium 184mg | 5% |
| Total Carbs 7.0g | 2% |
| Dietary Fiber 0.6g | 2% |
| Sugars 2.92g | 2% |
| Protein 1.9g | 3% |
