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Broiled Flounder with Capered Wine Sauce

Yield 2 servings.

Ingredients

  • 1/4 cup plus 1 tablespoon dry white wine
  • 1/2 teaspoon lemon zest
  • 3 tablespoons fresh lemon juice
  • 1/2 teaspoon dried Italian seasoning
  • 2 (4-ounce) flounder fillets
  • Olive oil-flavored cooking spray
  • 1 clove garlic, minced
  • 1/2 teaspoon all-purpose flour
  • 1/4 cup dry white wine
  • 1 1/2 tablespoons fresh lemon juice
  • 1 tablespoon chopped fresh parsley
  • 1 1/2 teaspoons capers
  • 1 1/2 teaspoons freshly grated Parmesan cheese

Nutrition Information

  • calories 173
  • caloriesfromfat 16 %
  • fat 3 g
  • satfat 0.9 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 23.2 g
  • carbohydrate 4.4 g
  • fiber 0.0 g
  • cholesterol 63 mg
  • iron 0.0 mg
  • sodium 238 mg
  • calcium 0.0 mg

How to Make It

  1. Combine first 4 ingredients in a heavy-duty, zip-top plastic bag. Add fish; seal bag, and shake until fish is well coated. Marinate in refrigerator 30 minutes.

  2. Coat a small saucepan with cooking spray; place over medium heat until hot. Add garlic, and saute 10 seconds. Add flour; cook 1 minute, stirring constantly with a wire whisk. Gradually add 1/4 cup wine and 1 1/2 tablespoons lemon juice, stirring constantly. Cook, stirring constantly, 1 to 2 minutes or until thickened and bubbly. Stir in parsley and capers. Set aside.

  3. Remove fish from marinade; discard marinade. Place fish on a rack in a broiler pan coated with cooking spray. Broil 5 1/2 inches from heat (with electric oven door partially opened) 2 minutes. Sprinkle fish with cheese and broil 2 additional minutes or untilfish flakes easily when tested with a fork. Serve fish with sauce.

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