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Ингредиенты
- 2 tbsp. white wine
- 1/2 c. minced red onion (1/2 lg.)
- 1/2 c. minced green bell pepper (1/2 lg.)
- 1 lg. fresh tomato, minced
- 1 lg. clove garlic, chopped
- 1 (10 ounce.) pkg. frzn peas, thawed
- 1 1/4 pound fresh flounder">sole or possibly flounder fillets
- 1 tbsp. soft spread butter
- 1 tbsp. white wine
- 2 tbsp. flour
- 1/2 teaspoon tarragon flakes
- 1/4 teaspoon freshly grnd pepper
- 1 c. skim lowfat milk
- Paprika
Инструкции
- In 9 inch round casserole dish, combine 2 Tbsp. wine, onion, green pepper, tomato, and garlic. Cover dish with lid or possibly plastic wrap, pulling back one corner to vent the steam. (If dish is flat-bottomed, elevate on an inverted saucer.) Place on turntable if available. Microwave on high for 4 1/2 to 5 1/2 minute (low wattage oven 5 1/4 to 6 1/2 min) or possibly till vegetables are tender crisp, stirring after 3 min.
- Layer peas over the vegetables. Arrange fish fillets over peas, with the broader ends of the fillets to the outside of the dish and the thinner sections toward the center of the dish, tucking any pointed ends under the fillet.
- Place butter in glass measure and heat, uncovered, on high for 40-50 seconds (LW 45-60 second). Whisk in the wine, flour, tarragon, and pepper. Whisk in lowfat milk till completely combined. Microwave, uncovered, on high for 4-6 min (LW 4 1/2 to 7 min), whisking every minute, till thickened.
- Spoon sauce over fish and sprinkle with paprika. Cover again and cook on high for 9-11 min (LW 10 3/4 to 14 1/4 min) or possibly till fish flakes. Rotate dish 1/2 turn every 5 min if not using turntable. Let stand, covered, for 1-2 min before serving.
- NOTE: If you forgot to thaw the peas, use your microwave. Place the box of peas unopened on plate in microwave at 30 percent power for approximately 3 min or possibly till thawed.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 371g | |
| Recipe makes 4 servings | |
| Calories 248 | |
| Calories from Fat 20 | 8% |
| Total Fat 2.2g | 3% |
| Saturated Fat 0.51g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 69mg | 23% |
| Sodium 222mg | 9% |
| Potassium 892mg | 25% |
| Total Carbs 20.52g | 5% |
| Dietary Fiber 4.3g | 14% |
| Sugars 9.47g | 6% |
| Protein 33.65g | 54% |
