dish
Flounder with Lemon and Fresh Herbs

4
Serves
195
Calories
11
Nutrients
15
Vitamins

Ingredients

1 tablespoon olive oil
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

Nutrition Information

Number of Servings: 4
Serving Size
0
Calories
195
Protein
28 g
Total Carbohydrate
7 g
Dietary Fiber
0 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
0 g
Total Fat
5 g
Saturated Fat
1 g
Monounsaturated Fat
3 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
68 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
59 %
Percent Calories from Carbohydrate
15 %
Percent Calories from Fat
26 %
Vitamin A
217 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
5 mg
Vitamin B6
0 mg
Vitamin B12
2 mcg
Biotin
0 mcg
Vitamin C
9 mg
Vitamin D
85 IU
Folate
29 mcg
Vitamin E
1 IU
Vitamin K
31 mcg
Pantothenic Acid
1 mg
Calcium
32 mg
Iron
1 mg
Phosphorus
280 mg
Potassium
568 mg
Sodium
271 mg
Zinc
1 mg