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Flounder with Light Champagne Sauce

Yield 6 servings.

Ingredients

  • 1 tablespoon reduced-calorie margarine
  • 2 tablespoons minced shallots
  • 1 teaspoon minced garlic
  • 1 pound fresh mushrooms, sliced
  • 1 1/2 pounds flounder fillets
  • Vegetable cooking spray
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon ground white pepper, divided
  • 1 1/2 cups champagne
  • 1 tablespoon lemon juice
  • 1/4 cup plus 2 tablespoons all-purpose flour
  • 1 cup skim milk, divided
  • 1/2 cup (2 ounces) shredded reduced-fat Swiss cheese
  • 1/4 cup freshly grated Parmesan cheese

Nutrition Information

  • calories 229
  • caloriesfromfat 24 %
  • fat 6 g
  • satfat 0.0 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 30.2 g
  • carbohydrate 13.3 g
  • fiber 0.0 g
  • cholesterol 64 mg
  • iron 0.0 mg
  • sodium 425 mg
  • calcium 0.0 mg

How to Make It

  1. Heat margarine in a nonstick skillet over medium-high heat until margarine melts. Add shallots and garlic; saute until tender. Add mushrooms; saute until liquid evaporates. Arrange fillets in an 11- x 7- x 1 1/2-inch baking dish coated with cooking spray. Sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Pour champagne and lemon juice over fillets. Cover and bake at 400° for 10 minutes. Drain, reserving liquid. Strain liquid through cheesecloth. Cook strained liquid in a saucepan over high heat until liquid is reduced to 1 cup.

  2. Combine flour and 1/2 cup milk in a bowl, stirring with a wire whisk until smooth. Add remaining 1/2 cup milk to reduced liquid, stirring constantly; bring to a boil. Add flour mixture, stirring constantly with a wire whisk. Bring to a boil, stirring constantly. Stir in remaining 1/4 teaspoon salt and 1/4 teaspoon pepper.

  3. Spoon mushroom mixture over fillets; top with sauce, and sprinkle with cheeses. Bake, uncovered, at 375° for 15 minutes or until thoroughly heated. Broil 5 1/2 inches from heat (with electric oven door partially opened) 2 minutes or until lightly browned. Serve immediately.

Light and Luscious