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Photo of Sautéed flounder with mint and tomatoes by WW

Sautéed flounder with mint and tomatoes

1
Points® value
Total Time
16 min
Prep
8 min
Cook
8 min
Serves
4
Difficulty
Easy
Fast and fresh, Flounder is a thin white fish that cooks in minutes. It has a very light flavor, making it a perfect starter choice for the fish averse! This simple recipe comes together in about 15 minutes and tastes super fresh. Flounder cooks really fast so it’s best to keep a watchful eye on it so that it’s not overdone and dry. If you have tilapia or grouper, this recipe will go just as well. Try flaking your fish with a fork to see if it is truly cooked through. Serve this over some couscous or brown rice to absorb any tasty juices. Add a favorite green salad or steam some broccoli or green beans to complete the meal.

Ingredients

Tomato

2 cup(s), Campari suggested, chopped

Peppermint leaves

¼ cup(s), fresh, cut into ribbons

Basil

¼ cup(s), fresh, cut into ribbons

Table salt

¾ tsp, divided

Black pepper

½ tsp, divided

Uncooked sole fillet

1 pound(s)

Cooking spray

2 spray(s)

Olive oil

2 tsp

Instructions

  1. In a medium bowl, combine tomatoes, mint, basil, 1/2 teaspoon salt and 1/4 teaspoon pepper; set aside. Place fish on a plate; rub all over with remaining salt and pepper.
  2. Coat a large skillet with cooking spray; add oil and set over medium-high heat. When oil just begins to shimmer, add fish; cook until fish turns opaque in center, about 5 minutes. Shake pan and using a spatula, carefully loosen fish from bottom of pan and remove to a serving plate.*
  3. Add tomatoes to same skillet; cook until tomatoes just start to release moisture, scraping bottom of pan to loosen drippings, about 1 to 2 minutes. Spoon tomatoes over fish and serve. Yields about 4 ounces fish and 1/2 cup tomatoes per serving.

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