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For a fresh take on flounder, Phyllis Schmalz, Kansas City, Kansas, came up with an oven-baked, lightly breaded fillet teamed with tarragon tartar sauce. Lake perch, tilapia, sole and orange roughy work just as well in her recipe.
This recipe is:
Quick
Diabetic Friendly
Nutritional Facts 1 fillet with 2 tablespoons sauce equals 241 calories, 10 g fat (2 g saturated fat), 72 mg cholesterol, 510 mg sodium, 10 g carbohydrate, trace fiber, 26 g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat, 1/2 starch.
Originally published as Baked Flounder with Tartar Sauce in Country Woman March/April 2007, p33
Light-Bodied White Wine
Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.
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Reviewed on Feb. 21, 2011 by jgore14
it was very tasty! i would reduce the amount of garlic added for the tarter sauce, it was a bit too strong, but some may like that.
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