Pan-Seared Flounder Almondine

Pan-Seared Flounder Almondine

Serves: 4
 
 
Fish and Seafood
0 ratings
 
from Diabetes Cookbook by
 
Ingredients
Ingredients
To make Pan-Seared Flounder Almondine, you'll need:
  • 1/2 cup almonds crushed or sliced
  • 4 flounder fillets - (6 oz ea)
  • 1/2 tsp salt
  • 1/4 tsp freshly-ground black pepper
  • 1 cup reduced fat (2%) milk
  • 1 cup all-purpose flour Nonstick cooking spray
  • 1 lemon cut into wedges

Method

  • Preheat oven to 350 degrees
  • When oven has heated place the almonds on a baking sheet and bake until they are lightly browned about 8 to 10 minutes
  • Remove from the oven and cool.
Nutritional Facts (Per Serving)
Calories 227, Calories from Fat 32, Fat 4g, Saturated Fat 1g, Cholesterol 124mg, Sodium 190mg, Dietary Fiber 0g, Sugars 1g, Protein 43g.
Source:
American Diabetes Association. Official site: diabetes.org. 07-09-2002. Copyright: © American Diabetes Association, 2002
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