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Prep Time: 20 Minutes Cook Time: 20 Minutes |
Ready In: 40 Minutes Servings: 4 |
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From Soup to Nuts. I'm posting the interesting recipes from that book for future use. This sounds different and easy to prepare. Ingredients:
1/2 cup onion, chopped |
2 garlic cloves, minced |
1 tablespoon vegetable oil |
1 (16 ounce) can chopped tomatoes, drained |
1 tablespoon green chili, chopped |
1 teaspoon chili powder |
1/8 teaspoon pepper |
1 egg white |
1 tablespoon skim milk |
4 (4 ounce) flounder fillets |
1/2 cup cornmeal |
1/2 cup shredded part-skim mozzarella cheese |
fat free sour cream, for garnish (optional) |
1 avocado, cut into wedges, for garnish (optional) |
Directions:
1. Saute onion and garlic in oil in medium saucepan over medium heat for 3 minutes until soft.
2. Add tomatoes, chiles, chili powder and pepper.
3. Simmer, covered for 15 minutes, stirring occasionally.
4. Beat egg white and skim milk in shallow dish.
5. Dip fish in egg mixture and coat with cornmeal.
6. Place in singel layer in baking dish sprayed with nonstick cooking spray.
7. Spoon sauce over fillets and sprinkle with cheese.
8. Bake at 350 degrees F. for 20 minutes or until fish flakes easily.
9. Garnish with avocado slices and dollop of sour cream.
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