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Ингредиенты
- 1 lb flathead fillets
- 2 med zucchini
- 1/4 c. water
- 2 Tbsp. margarine
- 1/2 c. dry white wine
- 1 Tbsp. chopped shallots
- 1 Tbsp. butter (optional)
- 1 c. low-fat plain yogurt
- 1 x egg
Инструкции
- Trim the flathead and cut at an angle in 1 1/2-inch slices. Wash zucchini and cut into 2- to 3-inch long wedges.
- Put water, 1 Tbsp. margarine, and zucchini in saucepan. Cover and cook 5 min. Remove from heat and keep hot.
- Grease a baking dish. Place flathead slices in one layer, and add in the wine. Cover dish loosely and bake for 8 min.
- Drain pan liquids into a skillet. Add in chopped shallots and optional Tbsp. of butter. Reduce liquid over high heat to less than 1/2 c.. Add in yogurt, stirring constantly with a wire whisk.
- Beat egg in a small bowl. Stir some of the warm liquid into the egg to hot, and then add in to the warm liquid. Cook, stirring constantly, till the sauce is thickened, about 2 or possibly 3 min. Don't boil.
- Spoon the sauce onto a hot plate. Arrange the fish slices and zucchini wedges on the sauce.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 222g | |
| Recipe makes 4 servings | |
| Calories 170 | |
| Calories from Fat 104 | 61% |
| Total Fat 11.78g | 15% |
| Saturated Fat 4.55g | 18% |
| Trans Fat 1.04g | |
| Cholesterol 62mg | 21% |
| Sodium 142mg | 6% |
| Potassium 392mg | 11% |
| Total Carbs 7.28g | 2% |
| Dietary Fiber 1.0g | 3% |
| Sugars 4.78g | 3% |
| Protein 4.75g | 8% |
