Dill Flounder With Almonds
|Black pepper||1⁄8 Teaspoon|
|Non-stick cooking spray||1|
|Unsalted margarine||1 Tablespoon|
|Snipped fresh dill/1/4 teaspoon dill weed||1 Tablespoon|
|Slivered almonds||2 Tablespoon|
Combine the flour, salt, and pepper on a plate or a sheet of wax paper.
Press the flounder fillets into the mixture, coating them evenly all over and shaking off any excess.
Coat a heavy 10 inch nonstick skillet with the cooking spray, add 1/2 tablespoon of the margarine, and melt over moderate heat.
Add the fish and brown for 2 to 3 minutes on each side, turning only once.
Transfer the fish to a warm platter, sprinkle with the dill, and keep warm.
Coat the skillet with the cooking spray again, add the remaining margarine, and melt over moderate heat.
Add the almonds and cook, stirring, for 2 to 3 minutes or until the almonds are lightly browned.
Spoon over the fish.
Serving size: Complete recipe
Calories 821 Calories from Fat 456
% Daily Value*
Total Fat 52 g79.9%
Saturated Fat 12.9 g64.5%
Trans Fat 0 g
Cholesterol 185.1 mg61.7%
Sodium 1248.7 mg52%
Total Carbohydrates 41 g13.6%
Dietary Fiber 4.5 g18.2%
Sugars 10.5 g
Protein 50 g100.5%
Vitamin A 33.9% Vitamin C 21.5%
Calcium 18.8% Iron 16.6%
*Based on a 2000 Calorie diet