Dilled Flounder With Almonds

From ChangeOne Diet

Give ordinary flounder an extraordinary taste and appearance with sautéed almonds and fresh dill.

PREPARATION TIME: 5 minutes
COOKING TIME: 7 minutes
NUMBER OF SERVINGS: 2


INGREDIENTS: 1 tablespoon flour
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
2 flounder fillets (about 5 ounces each)
Vegetable cooking spray
1 tablespoon unsalted margarine, divided
1 tablespoon snipped fresh dill or 1/4 teaspoon dill weed
2 tablespoons slivered almonds

DIRECTIONS:

1. Combine flour, salt, and pepper together on a plate. Press flounder fillets in flour mixture, coating evenly on all sides and shaking off excess. Set aside.

2. Coat a heavy 10-inch nonstick skillet with cooking spray, add 1/2 tablespoon margarine, and melt over medium heat. Add flounder and cook 2 to 3 minutes per side, until browned, turning once.

3. Transfer flounder to a warm platter, sprinkle with dill, and keep warm.

4. Again coat skillet with cooking spray, add remaining 1/2 tablespoon margarine, and melt over medium heat. Add almonds and cook, stirring, 2 to 3 minutes, until almonds are lightly browned. Spoon over flounder

Nutrition Per Serving:Per serving: Calories 230, fat 12 g, saturated fat 2 g, cholesterol 65 mg, sodium 243 mg, carbohydrate g, fiber 1 g, protein 24 g.