• 1/4 cup all purpose flour
• 1/4 tsp. onion powder
• 1/8 tsp. pepper
• 1 Tbs. unsalted butter
• 1 lb. whitefish fillets
• 1/4 cup macadamia nuts, finely chopped

Preheat oven to 400°F. Combine first 3 ingredients in a shallow dish. Melt butter in a shallow baking dish in oven. Dredge whitefish in flour mixture to coat. Arrange in baking dish and turn to coat with butter. Sprinkle with nuts. Bake 10 minutes or until fish flakes easily.

Per serving: calories 204, fat 9.9g, 44% calories from fat, cholesterol 57mg, protein 21.7g, carbohydrates 6.8g, fiber 1.0g, sugar 0.6g, sodium 62mg, diet points 5.2.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 0.3, Lean meat: 0.0, Fat: 1.8, Sugar: 0.0, Very lean meat protein: 3.5

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The recommended wines are: Riesling, Chablis, or Pinot Blanc.