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Photo: Jason Wallis; Styling: Cindy Barr  

Browned Butter Flounder with Lemon 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.

Cooking Light JANUARY 2014

  • Yield: Serves 4 (serving size: 1 fillet, 2 teaspoons sauce, and about 2/3 cup snap peas)

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

Preparation

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.

Note:

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.

Nutritional Information

Amount per serving
  • Calories: 260
  • Fat: 13.9g
  • Saturated fat: 4.8g
  • Monounsaturated fat: 5.4g
  • Polyunsaturated fat: 2.3g
  • Protein: 23.5g
  • Carbohydrate: 9.6g
  • Fiber: 1.9g
  • Cholesterol: 92mg
  • Iron: 1.9mg
  • Sodium: 202mg
  • Calcium: 68mg
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Browned Butter Flounder with Lemon Snap Peas Recipe

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