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Ингредиенты
- 2 Tbsp. Chopped Shallots
- 1 c. Dry White Wine
- 1 tsp Grated Lemon Peel
- 1 Tbsp. Lemon Juice
- 3/4 c. Skim Lowfat milk
- 3 Tbsp. Cream Of Rice
- 1 1/4 c. Seedless Green Grapes Salt And Pepper To Taste
- 1 lb Boned, Skinned Flounder Fillets About 1/3" Thick, Rinsed
Инструкции
- Prep and Cook Time: About 30 minMakes: 4 servings
- In an 8 - 10" nonstick frying pan over med-high heat, boil shallots and 1/4 C water till pan is dry. Stir shallots often till light brown, about 5 minutes.
- Add in wine, lemon peel, and lemon juice. Boil over high heat till reduced to 1/4 C, about 5 minutes. Add in lowfat milk, cereal, and 2/3 C grapes (mix will curdle) and stir till boiling.
- In a blender, puree sauce. Season to taste with salt and pepper.
- Arrange fish in a shallow 2 1/2 - 3 quart casserole. Pour sauce over fish.
- Bake in a 450F oven till fish is opaque but still moist-looking in thickest part (cut to test), 8 - 10 minutes.
- Rinse and dry frying pan. Place over med-high heat. When warm, add in remaining grapes. Shake pan till grapes are warm, about 2 minutes. Pour over fish.
- This was very good!! Was very quick and easy to combine and had a mild flavor.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 235g | |
| Recipe makes 4 servings | |
| Calories 204 | |
| Calories from Fat 13 | 6% |
| Total Fat 1.44g | 2% |
| Saturated Fat 0.35g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 55mg | 18% |
| Sodium 115mg | 5% |
| Potassium 572mg | 16% |
| Total Carbs 12.14g | 3% |
| Dietary Fiber 0.1g | 0% |
| Sugars 2.93g | 2% |
| Protein 23.63g | 38% |
