Photo of Sautéed flounder with fresh herbs by WW

Sautéed flounder with fresh herbs

4
2
2
SmartPoints® value per serving
Total Time
20 min
Prep
10 min
Cook
10 min
Serves
4
Difficulty
Easy
Looking to add more fish to your recipe collection? This is the perfect start with it's mild and delicate flavors and quick 20-minute preparation time. This flavors are very mild, a helpful way to introduce fish into your family dinners. Flounder is so light and doesn't have the off-putting fish smell of many other fish. Serve this one with some steamed brown rice and a favorite green vegetable such as broccoli or green beans for a complete meal. Choose this for a fun dinner party meal and serve with some mixed greens and a light vinaigrette or hollandaise to dress the dish.

Ingredients

all-purpose flour

2 Tbsp

table salt

½ tsp

black pepper

¼ tsp, or more to taste

uncooked flounder fillet(s)

1 pound(s), or other flat fish like sole or fluke, washed, dried

cooking spray

3 spray(s)

regular butter

½ Tbsp

olive oil

½ Tbsp

white wine

¼ cup(s), dry variety

chives

¼ cup(s), parsley or tarragon, fresh chopped, or a combination of all three

Instructions

  1. Place flour in a shallow bowl. Rub salt and pepper into both sides of fish; dredge in flour to coat both sides.
  2. Coat a large skillet with cooking spray and set over medium-low heat; melt butter in oil. Add wine and increase heat to medium-high; allow wine to reduce by half.
  3. Add fish; cook for 2 to 3 minutes on one side. Flip fish; cook until no longer translucent in the middle, careful not to overcook it, about 2 to 3 minutes more depending on thickness of fish. Remove fish to a serving plate; sprinkle with herbs.
  4. Serving size: 3 1/2 oz

Notes

Serve with fresh lemon juice if desired.

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