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Browned Butter Flounder with Lemon Snap Peas

Photo: Jason Wallis; Styling: Cindy Barr

 

Yield Serves 4 (serving size: 1 fillet, 2 teaspoons sauce, and about 2/3 cup snap peas)
For a quick and healthy weeknight dinner, serve Browned Butter Flounder with Lemon Snap Peas. Browning the butter for this sauce, a classic French preparation called meunière, adds a toasty nuttiness, balanced with bright lemon. Just a little goes a long way to coat the delicate flounder fillets.

Ingredients

  • 4 (6-ounce) flounder fillets
  • 1/2 teaspoon freshly ground black pepper
  • 1/8 teaspoon kosher salt
  • 3 tablespoons all-purpose flour
  • 4 teaspoons canola oil, divided
  • 2 tablespoons unsalted butter, diced
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 5 teaspoons fresh lemon juice, divided
  • 8 ounces sugar snap peas, trimmed
  • 1 1/2 tablespoons chopped fresh mint
  • 1 teaspoon grated lemon rind

Nutrition Information

  • calories 260
  • fat 13.9 g
  • satfat 4.8 g
  • monofat 5.4 g
  • polyfat 2.3 g
  • protein 23.5 g
  • carbohydrate 9.6 g
  • fiber 1.9 g
  • cholesterol 92 mg
  • iron 1.9 mg
  • sodium 202 mg
  • calcium 68 mg

How to Make It

  1. Sprinkle fish evenly with pepper and salt. Place flour in a shallow dish; dredge fish in flour. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add fish to pan; cook 3 minutes on each side or until fish flakes easily with a fork. Remove fish from pan; keep warm.

  2. Return pan to medium heat. Add butter; cook 45 seconds or until butter begins to brown. Remove pan from heat; stir in parsley and 1 tablespoon lemon juice. Place butter mixture in a small bowl.

  3. Return pan to medium-high heat. Add remaining 1 teaspoon oil to pan; swirl to coat. Add snap peas; sauté 3 minutes or just until crisp-tender. Stir in remaining 2 teaspoons lemon juice, mint, and rind. Drizzle browned butter mixture evenly over fish. Serve with snap peas.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.