Recipe Summary

Prep time: 10 mins
Cook time: 5 mins
Yield: 1 servings

Ratings & Reviews

User rating:rating

Rated by 1 visitors

This recipe is...

  • low in fat
  • rich in protein
  • lower in carbs
Meet Pete

Sign up for FoodFit's FREE newsletters

Get healthy recipes, nutrition information and fitness tips!

privacy policy Submit

Flounder with Lemon Sauce

This recipe serves: 
For the lemon sauce:

1 large lemon
1 tablespoon sugar
1 tablespoon water

1 6-ounce flounder fillet
kosher salt
freshly ground black pepper
2 teaspoons olive oil
Cooking Instructions
For the lemon sauce:

1. Bring the sugar and water to a boil. Remove from the heat and cool.

2. Juice the lemon and strain. Add half of the sugar syrup to the lemon juice. Add more sugar syrup until a pleasant balance of sweetness and tartness is reached. Cool to room temperature.

For the flounder:

1. Season the flounder fillet with salt and pepper, then drizzle with olive oil.

2. Place a sauté pan large enough to accommodate all the fillets over medium-high heat. Add the flounder and lower the heat to medium. Cook until well-browned on one side, about 3 minutes. Turn the fillets over and cook 1 more minute.

3. Serve the flounder topped with the lemon sauce.

Serving Size: 1 fillet with 2 tablespoons of sauce

Nutritional Information

Number of Servings: 1

Per Serving

  • Calories
  • 260
  • Carbohydrate
  • 16 g
  • Fat
  • 7 g
  • Fiber
  • 1 g
  • Protein
  • 32 g
  • Saturated Fat
  • 1 g
  • Sodium
  • 495 mg