Smothered Flounder

By Tonya_Speed

NUTRITION per serving: 139 Calories; 3g Fat; 22g Protein; 3g Carbohydrate; 1g Dietary Fiber; 60mg Cholesterol; 114mg Sodium. Exchanges: 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat. Points: 3

Ingredients

• 2 teaspoons butter
• 1/3 cup sliced green onions
• 1 teaspoon minced garlic
• 1 small red bell pepper, seeded, deribbed and sliced into thin strips
• 1 pound flounder fillet, cut into 4 pieces
• 3 tablespoons dry white wine OR low sodium chicken broth
• 1/2 teaspoon grated lime peel
• 2 tablespoons lime juice

Details

Servings 4
Adapted from savingdinner.com

Preparation

Step 1

Melt butter in a large skillet with a tight-fitting lid over medium-high heat. Add green onions, garlic and bell pepper strips; cook for 2 minutes, stirring often. Add fish and cook for 2 minutes per side. Sprinkle wine, lime peel and juice over fish. Cover, reduce heat and simmer for 3 minutes or until fish flakes easily when tested with a fork. Carefully remove fish to a serving platter; top with bell pepper mixture.

LC SERVING SUGGESTION: Serve steamed asparagus on the side. Add a salad of mixed baby greens, quartered strawberries, tossed with red wine vinaigrette.
SERVING SUGGESTION: Add whole wheat couscous.
KOSHER: No changes necessary.
GLUTEN FREE: Make sure wine/chicken broth is gluten free.