Clam Shack-Style Broiled Fish

Photo: Colin Clark; Styling: Lindsey Lower

This dish would go great with a side of old-school boiled red potatoes. For the salsa variation, serve with rice or tortillas.

Yield: Serves 4 (serving size: 1 fillet, about 2 tablespoons sauce, and 1 lemon wedge)
Total:
Recipe from Cooking Light

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Recipe Time

Hands On: 18 Minutes
Total: 18 Minutes

Nutritional Information

Amount per serving
  • Calories: 211
  • Fat: 9.6g
  • Saturated fat: 3.1g
  • Monounsaturated fat: 4.1g
  • Polyunsaturated fat: 1.1g
  • Protein: 22g
  • Carbohydrate: 4g
  • Fiber: 0.0g
  • Cholesterol: 84mg
  • Iron: 1mg
  • Sodium: 404mg
  • Calcium: 42mg

Ingredients

  • 1 tablespoon olive oil
  • 4 (6-ounce) flounder fillets
  • 1/2 teaspoon paprika
  • 1/2 cup thinly sliced shallots (about 2 shallots)
  • 1 tablespoon butter, melted
  • 2 garlic cloves, thinly sliced
  • 1/2 cup dry white wine
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 tablespoon coarsely chopped flat-leaf parsley
  • 4 lemon wedges

Preparation

  1. Place oven rack in middle of oven. Preheat broiler to high.
  2. Drizzle oil in a roasting pan. Pat fish dry with paper towels; arrange fish in pan. Sprinkle fish evenly with paprika. Sprinkle shallots, butter, and garlic around pan. Pour wine into pan around fish. Broil 10 minutes or until fish flakes easily when tested with a fork, basting frequently. Arrange fish on a platter; sprinkle evenly with salt and pepper. Stir parsley into pan sauce; drizzle over fish. Serve with lemon wedges.
  3. Salsa Flounder: Omit the salt. Use 1/2 teaspoon salt-free Cajun/Creole seasoning in place of paprika. Use 3/4 cup salsa (such as Herdez Salsa Casera) in place of wine. Swap in cilantro for parsley, and serve with lime wedges instead of lemon. SERVES 4 (serving size: 1 fillet, about 2 tablespoons sauce, and 1 lime wedge) CALORIES 201; FAT 9.6g (sat 3g); SODIUM 568mg
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.

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