Flounder with mango salsa
3
Points®
Total time: 19 min • Prep: 15 min • Cook: 4 min • Serves: 2 • Difficulty: Easy
Flounder filets get the island treatment here, served breaded, quickly cooked in the skillet, and topped with a citrusy sweet mango salsa. Breading helps keep the thin flounder filets tender and moist, and this recipe's flash marinade of soy and lime helps with that, too. There are two ways to get the most juice out of limes: Roll the limes back and forth on a work surface, gently pressing down on the fruit, or put the limes into a microwave oven and cook on high for 20 seconds, until slightly warm. Cut the limes in half and squeeze out the juice. This super easy fish dish can be on the table in just over 15 minutes. Serve it with a cilantro-flecked rice, or turn it into fish tacos by serving atop a tortilla or flatbread.
Ingredients
Mango
1 large, peeled, pitted, and cut into small dice
Fresh lime juice
2 tsp
Fresh lime juice
1½ Tbsp, (about 2 limes)
Shallot
1 tsp, chopped, finely chopped
Jalapeño pepper
1 tsp, minced, (wear gloves to prevent irritation)
Sugar
1 tsp
Less sodium soy sauce
1 Tbsp
Onion
1 Tbsp, chopped, minced
Uncooked sole fillet
1 pound(s), 2 (1/2-pound) fillets, or red snapper, or catfish fillets, skin removed
Uncooked unenriched white cornmeal
2 Tbsp
Table salt
½ tsp
Olive oil
1½ tsp, or vegetable oil
Instructions
1
To make the mango salsa, combine the mango, 2 teaspoons of the lime juice, the shallot, jalapeño pepper, and sugar in a bowl; set aside.
2
Stir together the remaining 3 tablespoons lime juice, the soy sauce, and onion on a large platter. Add the fish and turn several times to coat; refrigerate 15 minutes.
3
Meanwhile, combine the cornmeal and salt on a plate. Pat the fish dry with paper towels; coat on both sides with the cornmeal, shaking off the excess.
4
Heat 3/4 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add the fish and cook until golden on the bottom, about 4 minutes. With a large spatula, carefully turn the fish; add the remaining 3/4 teaspoon oil to the pan, tilting the pan so the oil can go underneath the fish. Cook until the fish is just opaque in the center, about 3 minutes longer. Serve the fish with the mango salsa. Yields 1 fish fillet and 1/2 cup salsa per serving.
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