FLOUNDER WITH LEMON AND FRESH HERBS
Fast & Fit: 150 Quick & Healthy Everyday Recipes Ready in Just 30 Minutes or Less
by Ellen Haas
Serving size: 1 flounder fillet
Number of servings: 4
• 1 tablespoon olive oil
• 4 flounder fillets, weighing 4 to 6 ounces each
• salt and freshly ground black pepper to taste
• 1/4 cup flour for dredging
• 1/2 cup low-sodium chicken broth or fish stock
• 2 tablespoons lemon juice
• 2 tablespoons chopped fresh parsley
• 1 teaspoon chopped fresh chives
1. Heat the olive oil in a large nonstick skillet. While the oil is heating, season the flounder with salt and pepper and dredge it in flour.
2. Saute the flounder over high heat for about 2 minutes on each side. Transfer to a warm platter and keep warm.
3. Quickly add the chicken broth or fish stock to the pan and stir with a wooden spoon to release any caramelized bits stuck to the pan. Cook until the broth is reduced by half. Add the lemon juice. Pour the sauce over the flounder, sprinkle with parsley and chives, and serve.
Note: You may have to saute the flounder in two batches. If so, use a clean pan for each batch. Make the sauce in one of the pans.
Per Serving: Calories 195; Fat 5g; Protein 28g; Sodium 271mg; Carbohydrate 7g; Fiber 0g; Saturated Fat 1g