- 1/2 cup all-purpose flour
- 1/2 cup 2% reduced-fat milk
- 4 (6-ounce) striped bass fillets
- 1/2 teaspoon salt, divided
- 1/2 teaspoon freshly ground black pepper, divided
- 2 tablespoons butter, divided
- 1/4 cup minced shallots
- 1/4 cup white balsamic vinegar
- 1/4 cup fat-free, less-sodium chicken broth
- 2 tablespoons chopped fresh parsley
- calories 258
- caloriesfromfat 35 %
- fat 9.9 g
- satfat 4.6 g
- monofat 2.7 g
- polyfat 1.6 g
- protein 32.1 g
- carbohydrate 7.7 g
- fiber 0.3 g
- cholesterol 156 mg
- iron 2 mg
- sodium 493 mg
- calcium 48 mg
How to Make It
Place flour in a shallow dish. Place milk in another shallow dish. Sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Working with one fillet at a time, dredge fish in flour, shaking off excess. Dip fish into milk, allowing excess to drip off; dredge again in flour. Set aside. Repeat procedure with remaining fish, flour, and milk.
Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon butter to pan, swirling until butter melts. Add 2 fillets to pan; reduce heat to medium, and cook 4 minutes on each side or until golden brown and fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan; keep warm. Repeat procedure with remaining 1 tablespoon butter and the remaining 2 fillets. Remove fish from pan; keep warm.
Increase heat to medium-high. Add shallots and remaining 1/4 teaspoon salt to pan; sauté 1 minute or until tender. Add vinegar and broth; simmer 1 minute. Add parsley and remaining 1/4 teaspoon pepper. Spoon sauce over fish.
Wine note: This polished preparation with its savory butter flavors needs a light, crisp, unoaked white wine that will act as the "lemon" to balance the flavors of the fish. Patient Cottat Sauvignon Blanc 2006 Vin de Pays du Jardin de la France is a standout and a steal at $ —Karen MacNeil
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.