• 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

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

  view detailed nutritional information

The recommended wine is: Chardonnay.