Adapted from Cooking Light Magazine
Four 6-ounce flounder fillets (tilapia, sole, or swai can be substituted)
Salt and ground black pepper
2-1/2 tablespoons whole wheat pastry flour or all-purpose flour (0.6 ounce)
1/3 cup dry white wine (2.6 ounces)
2 tablespoons fresh lemon juice (0.6 ounce)
1 tablespoon capers, drained and rinsed, halved or coarsely chopped (0.4 ounce)
2 tablespoons butter (1 ounce)
Pat fish fillets dry. Sprinkle both sides of each fish fillet with salt and ground black pepper. Coat each fish fillet with flour and shake off excess. Set aside.
Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. When hot, but not smoking, add two fish fillets to the pan. Cook EACH side for 2 minutes or until golden brown and fish flakes easily when tested with a fork. Remove to a serving platter and set aside. Repeat same cooking process with the remaining two fillets.
Add wine, lemon juice, capers and 1/8 teaspoon salt to the same skillet. Cook for 1 minute. Add butter to the pan, stirring until butter melts. Remove from heat and spoon sauce over the fish fillets.
Serve with Microwave Steamed Spinach and Brown Rice cooked brown rice as pictured above.
Yields 4 servings
