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Recipe Summary

Prep time: 5 mins
Cook time: 8 mins
Yield: 4 servings

Ratings & Reviews

User rating:rating

Rated by 3 visitors

This recipe is...

  • low in fat
  • rich in protein
  • lower in sodium
  • lower in carbs
 
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Flounder with Lemon and Fresh Herbs

This recipe serves: 
Ingredients
1 tablespoon olive oil
4 flounder fillets, about 4 to 6 ounces each
salt to taste
freshly ground black pepper
1/4 cup flour for dredging
1/2 cup low-sodium chicken broth or fish stock
2 tablespoons lemon juice
2 tablespoons chopped parsley
1 teaspoon chopped, fresh chives
Cooking Instructions
1. Heat the olive oil in a large, nonstick skillet until hot. While the oil is heating, season the flounder with salt and pepper and dredge it in flour.

2. Sauté the flounder over high heat, 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 that may be stuck to the pan. Cook until the broth has 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 sauté the flounder in two batches. If so, use a clean pan for each batch. Make the sauce in one of the pans.

Serving Size: 1 fillet

Nutritional Information

Number of Servings: 4

Per Serving

  • Calories
  • 195
  • Carbohydrate
  • 7 g
  • Fat
  • 5 g
  • Fiber
  • 0 g
  • Protein
  • 28 g
  • Saturated Fat
  • 1 g
  • Sodium
  • 271 mg
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