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Flounder Fillets with Béarnaise Sauce

Yield 4 servings (serving size: 1 fillet and about 1 1/2 tablespoons sauce)
To keep the fillets in one piece when turning them, place one spatula under the fillet and one spatula on top and gently flip.

Ingredients

  • 4 (6-ounce) flounder fillets
  • 1/4 teaspoon pepper
  • Cooking spray
  • 1/2 cup dry white wine
  • 2 tablespoons minced fresh onion
  • 1 garlic clove, minced
  • 1/2 teaspoon dried tarragon
  • 3 tablespoons light butter
  • 1 tablespoon chopped fresh parsley
  • 1/4 teaspoon salt

Nutrition Information

  • calories 181
  • caloriesfromfat 0.0 %
  • fat 6.3 g
  • satfat 3.4 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 29.4 g
  • carbohydrate 1.4 g
  • fiber 0.2 g
  • cholesterol 95 mg
  • iron 0.7 mg
  • sodium 324 mg
  • calcium 30 mg

How to Make It

  1. Sprinkle fillets with pepper.

  2. Heat a large nonstick skillet over medium-high heat. Coat fillets with cooking spray. Add 2 fillets to pan; cook 3 to 4 minutes on each side or until fish flakes easily when tested with a fork. Remove from pan, and keep warm. Repeat procedure with remaining fillets.

  3. Add wine, onion, garlic, and tarragon to pan; bring to a boil. Reduce heat to medium-high, and cook 5 to 7 minutes or until liquid evaporates. Reduce heat to low; add butter, parsley, and salt. Cook 2 minutes or until butter melts.

  4. Spoon sauce over fillets. Serve immediately.

  5. carbo rating: 1

The Complete Step-by-Step Low Carb Cookbook