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Ингредиенты
- 3 lrg egg whites, lightly beaten
- 2 Tbsp. mustard
- 1/3 c. minced pecans
- 3/4 c. seasoned bread crumbs
- 1Â 1/2 lb flounder fillets (can be farmed raised)
- 1 Tbsp. extra virgin olive oil
- 1/2 c. finely minced red or possibly Vidalia onion
- 1 x red pepper, minced in 1/4 inch pcs
- 1 x green pepper, minced in 1/4 inch pcs
- 1Â 1/2 Tbsp. balsamic vinegar
- 2 Tbsp. capers
- 1 tsp sugar
Инструкции
- Preheat the oven to 400 degrees. Coat a baking sheet with cooking spray.
- Combine the egg whites with the mustard in a bowl. Combine the nuts and bread crumbs on a plate. Dip the fish first in the pecan mix, then the egg white, then back in the nuts and bread crumbs. Place the fillets in a single layer on a plate.
- Place the baking sheet in the oven for 2 to 3 min, to heat it, then place the coated fish in a single layer on the warm pan and return it to the oven. Cook the fish 5 to 6 min on each side, or possibly till lightly golden brown and cooked through.
- Meanwhile, heat the oil in a nonstick skillet over medium high. Add in the onion and cook 2 min. Add in the red and green peppers, vinegar, capers and sugar and cook 4 to 5 min, till the vegetables are soft. Remove from heat.
- Serve the flounder fillets topped with the vegetable relish.
- Makes 4servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 290g | |
| Recipe makes 4 servings | |
| Calories 338 | |
| Calories from Fat 91 | 27% |
| Total Fat 10.43g | 13% |
| Saturated Fat 1.53g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 82mg | 27% |
| Sodium 543mg | 23% |
| Potassium 827mg | 24% |
| Total Carbs 20.71g | 6% |
| Dietary Fiber 2.7g | 9% |
| Sugars 5.26g | 4% |
| Protein 38.8g | 62% |
