Herbed Fish with Creamy White Wine Sauce Creamy dishes that are low in fat but high in protein are just the thing to keep you feeling full and stop you from reaching for the bread! Serves 4 Serving Size: 6 ounces fish plus sauce ⦁ 4 6-ounces fillets, Tilapia or cod or snapper ⦁ 1/4 teaspoon sea salt ⦁ 1/4 teaspoon freshly ground black pepper ⦁ 2 tablespoons whole wheat flour ⦁ 1 tablespoon olive oil ⦁ 2 tomatoes, seeded and finally chopped ⦁ 2 large lemons, juiced, (about 1/4 cup) ⦁ 1/4 cup white wine ⦁ 1/4 cup fresh goat cheese ⦁ 1/4 cup non-fat cream cheese ⦁ 1/4 cup fresh basil leaves, chopped ⦁ 1/4 cup fresh parsley leaves, chopped ⦁ Non-stick cooking spray Instructions ⦁ Coat a large skillet with cooking spray. Heat over high and add the oil. Sprinkle the fish with half the salt, the pepper and flour. Place the fish in the skillet when the oil is hot. Cook 3-4 minutes until a crisp, golden crust forms. Turn the fish and continue to cook 2-3 minutes until it is no longer translucent inside. Remove to plate. ⦁ In the same skillet, add tomatoes, lemon juice, wine, and cook 1-2 minutes until the tomatoes begin to soften and form a sauce. Stir in goat cheese, cream cheese, and remaining salt. Return the fish to the skillet and sprinkle with basil. Serve immediately. Nutritional Stats Per Serving (1 piece plus sauce): 288 calories, 40 g protein, 8 g carbohydrates, 10 g fat (4 g saturated), 93 mg cholesterol, 1 g fiber, 398 mg sodium. Weight Watchers® Points Plus: 7
Posted on: Thu, 01 Jan 2015 13:48:09 +0000
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