Ginger-Soy Fried Flounder

Prep: 10 min, Cook: 5 min.

Ingredients:

1-1/4 lbs. flounder or sole fillets, cut into 1x2 inch squares, patted dry
1/3 cup cornstarch
2 egg whites
1/8 tsp. black pepper
2 Tbs. plus 2 tsp. peanut oil
1-1/4 tsp. ground ginger, or 1-1/4 tsp. fresh, peeled and finely minced
2/3 cup mushrooms, thinly sliced
2/3 cup scallions, chopped
1 Tbs. plus 1 tsp. tamari or soy sauce



Directions:

Combine fish squares and cornstarch in a bowl. Toss to coat.
Beat egg whites and black pepper until foamy. Dip coated fish pieces
into egg white mixture. Heat oil in a heavy nonstick skillet
or wok over medium high heat. When oil is very hot, fry
coated fish 3-4 minutes, a few at a time, until golden.
Remove with a slotted spoon, drain on paper towels and
keep warm.

Discard all but 1-1/4 tsp. oil. Stir-fry ginger, mushrooms
and scallions 1-2 minutes in same wok or skillet. Stir in
soy sauce. Serve fish with sauce.

Per serving: calories 311, fat 11.8g, 34% calories from fat,
cholesterol 101mg, protein 38.1g, carbohydrates 12.6g,
fiber 0.9g, sugar 1.1g, sodium 514mg, diet points 7.5.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.4, Fruit: 0.0,
Bread: 0.7, Lean meat: 0.0, Fat: 1.8, Sugar: 0.0,
Very lean meat protein: 0.2