Thursday, March 24, 2011

Lemon Fish Fillets with Capers

(Serves 4)
30g flour                                                    2 tablespoons oil
½ teaspoon salt                                        1 teaspoon margarine
½ teaspoon pepper                                  1 tablespoon capers
1 tablespoon lemon juice or 1 fresh lemon                   
450g fish fillets (white fish: cod, haddock, fillet of sole)

1.   In a shallow dish or pie tin, combine flour, salt and pepper. Add fish fillets to flour mixture and coat well.
2.   In a large frying pan, heat oil. Cook fish until lightly browned, about 3-5 minutes on each side. Remove fish to serving platter.
3.   Remove frying pan from heat. Add margarine, capers and lemon juice to warm frying pan. Heat until margarine is just melted. Pour sauce over fish fillets to serve.

Calories per serving: 206
Carbohydrates: 6g (grams) | Protein: 19g | Fat: 11g | Fiber: 0.5g
Tip: Cook fish in 2 tablespoons of consommé or use vegetable oil cooking spray instead of oil to save 60 calories and 7 grams of fat per serving.


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