4 (5 oz.) flounder fillets
1 tbsp. butter (containing no more than 2 grams of saturated fatty acids per 1 tbsp.)
1 tbsp. shallots, chopped or green onions
1/2 lb. mushrooms, chopped
3 tbsp. dry white wine
1 tbsp. fresh lemon juice
1 tbsp. fresh parsley, chopped
Vegetable oil spray
1/2 tsp. black pepper, freshly ground

Rinse fish and pat dry. Set aside. To make a mushroom sauce, begin by lightly spraying a non-stick skillet with vegetable oil. Place over medium-high heat. Add butter, shallots or green onions and saute until soft. Add mushrooms and cook 5 minutes. Stir in wine, lemon juice and parsley and cook until most of the liquid evaporates. Preheat oven to 400 degrees. Lightly spray 4 pieces of heavy-duty foil with vegetable oil. Place a fillet on each piece of foil. Season with pepper. Spoon mushroom sauce evenly over each piece of fish. Draw edges of foil together and seal. Bake 20 minutes, or until fish flakes. Serve in foil.

NUTRIENT ANALYSIS: Calories - 159 Kcal; Protein - 26 grams; Carbohydrates - 3 grams; Total Fat - 5 grams; Saturated - 1 gram; Polyunsaturated - 1 gram; Monounsaturated - 2 grams; Cholesterol - 69 milligrams; Sodium - 143 milligrams.