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Flounder with Light Champagne Sauce Recipe

Flounder with Light Champagne Sauce Recipe

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Ingredients

Count

Nutrition

216

Calories

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Ingredients:

Serving

1 tbsp reduced-calorie margarine
2 tbsp minced shallots
1 tsp minced garlic
1 lb fresh mushrooms, sliced
1 1/2 lb flounder fillets
vegetable cooking spray
1/2 tsp salt, divided
1/2 tsp ground white pepper, divided
1 1/2 cups champagne
1 tbsp lemon juice
1/4 cup plus 2 tbsp all-purpose flour
1 cup skim milk, divided
1/2 cup (2 oz) shredded reduced-fat swiss cheese
1/4 cup freshly grated parmesan cheese

Directions:

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.
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.
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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	215.72 Kcal (903 kJ)
Calories from fat	43.41 Kcal
		% Daily Value*
Total Fat	4.82g	7%
Cholesterol	57.99mg	19%
Sodium	642.18mg	27%
Potassium	581.13mg	12%
Total Carbs	11.34g	4%
Sugars	4.58g	18%
Dietary Fiber	1.07g	4%
Protein	20.04g	40%
Vitamin C	3.3mg	6%
Iron	0.9mg	5%
Calcium	189.5mg	19%

Amount Per 100 g
Calories	69.5 Kcal (291 kJ)
Calories from fat	13.99 Kcal
		% Daily Value*
Total Fat	1.55g	7%
Cholesterol	18.68mg	19%
Sodium	206.9mg	27%
Potassium	187.23mg	12%
Total Carbs	3.65g	4%
Sugars	1.47g	18%
Dietary Fiber	0.34g	4%
Protein	6.46g	40%
Vitamin C	1.1mg	6%
Iron	0.3mg	5%
Calcium	61.1mg	19%

* 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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