Striped Bass Meunière

Meunière refers to a classic preparation of lightly seasoned fish dredged in flour and cooked in butter. Any firm-fleshed white fish will work well in this recipe; try halibut or mahimahi. Serve with rice to soak up the piquant sauce.

Yield: 4 servings (serving size: 1 fillet and 2 tablespoons sauce)

Ingredients

• 1/2  cup  all-purpose flour
• 1/2  cup  2% reduced-fat milk
• 4  (6-ounce) striped bass fillets
• 1/2  teaspoon  salt, divided
• 1/2  teaspoon  freshly ground black pepper, divided
• 2  tablespoons  butter, divided
• 1/4  cup  minced shallots
• 1/4  cup  white balsamic vinegar
• 1/4  cup  fat-free, less-sodium chicken broth
• 2  tablespoons  chopped fresh parsley

Preparation

1. Place flour in a shallow dish. Place milk in another shallow dish. Sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Working with one fillet at a time, dredge fish in flour, shaking off excess. Dip fish into milk, allowing excess to drip off; dredge again in flour. Set aside. Repeat procedure with remaining fish, flour, and milk.

2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon butter to pan, swirling until butter melts. Add 2 fillets to pan; reduce heat to medium, and cook 4 minutes on each side or until golden brown and fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan; keep warm. Repeat procedure with remaining 1 tablespoon butter and the remaining 2 fillets. Remove fish from pan; keep warm.

3. Increase heat to medium-high. Add shallots and remaining 1/4 teaspoon salt to pan; sauté 1 minute or until tender. Add vinegar and broth; simmer 1 minute. Add parsley and remaining 1/4 teaspoon pepper. Spoon sauce over fish.

Wine note: This polished preparation with its savory butter flavors needs a light, crisp, unoaked white wine that will act as the "lemon" to balance the flavors of the fish. Patient Cottat Sauvignon Blanc 2006 Vin de Pays du Jardin de la France is a standout and a steal at $13. —Karen MacNeil

Nutritional Information

Calories:

258 (35% from fat)

Fat:

9.9g (sat 4.6g,mono 2.7g,poly 1.6g)

Protein:

32.1g

Carbohydrate:

7.7g

Fiber:

0.3g

Cholesterol:

156mg

Iron:

2mg

Sodium:

493mg

Calcium:

48mg