LIGHT STYLE : Go Fish

By ROSE DOSTI and DEBORAH KIDUSHIM-ALLEN

Sept. 12, 1991 12 AM PT

<i> This column is based on the newly revised "Light Style: The Low Fat, Low Cholesterol, Low Salt Way to Good Food and Good Health," by Dosti and Kidushim-Allen, a registered dietitian (HarperSanFrancisco: $14.95)</i>

The new Dietary Guidelines recommend three or four servings of fish per week. A good reason is that fish is low in calories (about 25 calories an ounce for most fish). It’s also higher in polyunsaturated fats and omega fatty acids and lower in cholesterol than beef or chicken.

SOLE AMANDINE

6 (4-ounce) fillets sole, perch or haddock

Flour

2 tablespoons plus 1 teaspoon low-calorie margarine

Juice of 1 lemon

1 clove garlic, minced

2 tablespoons slivered almonds, chopped

1/4 cup dry white wine

1 tablespoon chopped parsley

White pepper

Dust fish fillets lightly with flour. Heat 2 tablespoons margarine in skillet over medium heat. Add fillets and saute about 2 to 3 minutes on each side, or until fish becomes creamy white and flakes easily when tested with fork. Remove fish to heated serving platter and sprinkle with lemon juice.

Melt remaining 1 teaspoon margarine in skillet over medium heat. Add garlic, almonds and white wine and cook, stirring briskly, 30 seconds or until light brown in color. Spoon sauce over fish and sprinkle with parsley and white pepper. Makes 6 servings.

Note: Whole trout may be used in place of fillets.

Each serving contains about:

143 calories; 133 mg sodium; 50 mg cholesterol; 5 grams fat; 5 grams carbohydrate; 20 grams protein; 1 gram fiber; 30% calories from fat.

Exchanges: 3 meat.