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Photo of Sautéed Flounder with Mint and Tomatoes by WW

Sautéed Flounder with Mint and Tomatoes

2
1
1
SmartPoints® value per serving
Total Time
16 min
Prep
8 min
Cook
8 min
Serves
4
Difficulty
Easy
Flounder is a thin white fish that cooks in minutes. It has a very light flavour, making it a perfect choice for the I-don’t-love-fishy-fish fish eater.

Ingredients

Fresh tomato(es)

2 cup(s), Campari suggested, chopped

Mint leaves

¼ cup(s), fresh, cut into ribbons

Fresh basil

¼ cup(s), fresh, cut into ribbons

Table salt

¾ tsp(s), divided

Black pepper

½ pinch, divided

Uncooked flounder fillet(s)

1 pound(s)

Olive oil

2 tsp(s)

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.

Notes

*Fish cooks really fast so it’s best to keep a watchful eye on it so that it’s not overdone and dry.For perfectly cooked fish, follow the timing guide on the recipe. If given a range of times, say 6 to 8 minutes, check the fish at 6 minutes by cutting into the thickest part of the fish to see if it’s turned from translucent to opaque. If not, cook for the additional time suggested.If in doubt, undercook the fish ever so slightly and let it stand in the hot pan to finish. Cooking fish properly is the key to an outstanding dish.Remember: The fish is done — and at its most succulent — the moment it turns opaque.

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