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Broiled Flounder with Capered Wine Sauce Recipe

Broiled Flounder with Capered Wine Sauce Recipe

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Broiled Flounder with Capered Wine Sauce

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Ingredients:

Serving

1/4 cup plus 1 tbsp dry white wine
1/2 tsp lemon zest
3 tbsp fresh lemon juice
1/2 tsp dried italian seasoning
2 (4-oz) flounder fillets
olive oil-flavored cooking spray
1 clove garlic, minced
1/2 tsp all-purpose flour
1/4 cup dry white wine
1 1/2 tbsp fresh lemon juice
1 tbsp chopped fresh parsley
1 1/2 tsp capers
1 1/2 tsp freshly grated parmesan cheese

Directions:

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.
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.
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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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	86.74 Kcal (363 kJ)
Calories from fat	8.92 Kcal
		% Daily Value*
Total Fat	0.99g	2%
Cholesterol	13.85mg	5%
Sodium	167.07mg	7%
Potassium	142.05mg	3%
Total Carbs	5.43g	2%
Sugars	1.66g	7%
Dietary Fiber	0.17g	1%
Protein	4.13g	8%
Vitamin C	16.5mg	27%
Iron	0.2mg	1%
Calcium	33.4mg	3%

Amount Per 100 g
Calories	66.68 Kcal (279 kJ)
Calories from fat	6.86 Kcal
		% Daily Value*
Total Fat	0.76g	2%
Cholesterol	10.65mg	5%
Sodium	128.44mg	7%
Potassium	109.2mg	3%
Total Carbs	4.17g	2%
Sugars	1.28g	7%
Dietary Fiber	0.13g	1%
Protein	3.17g	8%
Vitamin C	12.7mg	27%
Iron	0.2mg	1%
Calcium	25.7mg	3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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