Sautéed flounder with fresh herbs
2
Points®
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 sole fillet
1 pound(s), or other flat fish like sole or fluke, washed, dried
Cooking spray
3 spray(s)
Unsalted 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
People Also Like
Join the #1 doctor-recommended weight-loss program*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programs to patients.