Thaw fish, if frozen. Rinse the fish; pat dry with paper towels. Sprinkle the fish with salt and pepper.Advertisement
Place milk in a shallow dish. Place flour in another shallow dish. Dip the fish into the milk, then into the flour, turning to coat evenly.
Heat oil in a large skillet over medium-high heat. Add the fish to the skillet. Cook for 6 to 8 minutes or until golden and the fish flakes easily when tested with a fork, turning once halfway through cooking. Remove the fish from the skillet; cover with foil and keep warm.
Add shallots to the same skillet. Cook over medium heat for about 2 minutes or until softened, stirring occasionally. Add broth, lemon juice, and butter. Cook over low heat until heated through, stirring to scrape up any crusty browned bits. Spoon the sauce over the fish. Sprinkle with parsley. Serve with lemon wedges, if desired.
3 lean protein, 1 1/2 fat, 1/2 starch