Sautéed Flounder and Spicy Rémoulade

Photo: Johnny Autry/Randy Mayor; Styling: Cindy Barr/Lindsey Lower

Add quick and light Sautéed Flounder and Spicy Rémoulade to your weeknight dinner rotation. Sriracha adds kick to the remoulade.

Yield: Serves 4 (serving size: 1 fillet, 1 tablespoon rémoulade, and about 1/3 cup orzo)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 461
  • Fat: 20.4g
  • Saturated fat: 2.4g
  • Monounsaturated fat: 11.3g
  • Polyunsaturated fat: 4.3g
  • Protein: 36.8g
  • Carbohydrate: 29.7g
  • Fiber: 1.6g
  • Cholesterol: 87mg
  • Iron: 1.2mg
  • Sodium: 603mg
  • Calcium: 38mg

Ingredients

  • 3/4 cup uncooked orzo
  • 3 tablespoons chopped fresh flat-leaf parsley, divided
  • 3/4 teaspoon freshly ground black pepper, divided
  • 1/2 teaspoon kosher salt, divided
  • 1/4 cup canola mayonnaise
  • 1 tablespoon chopped cornichons
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons whole-grain Dijon mustard
  • 2 teaspoons Sriracha (such Huy Fong)
  • 1 teaspoon chopped capers
  • 2 tablespoons extra-virgin olive oil, divided
  • 3 tablespoons all-purpose flour
  • 4 (6-ounce) flounder fillets

Preparation

  1. 1. Cook orzo according to package directions, omitting salt and fat. Drain, and stir in 2 tablespoons parsley, 1/4 teaspoon pepper, and 1/4 teaspoon salt.
  2. 2. Combine remaining 1 tablespoon parsley, mayonnaise, and next 5 ingredients (through capers) in a small bowl.
  3. 3. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Place flour in a shallow dish. Sprinkle fillets evenly with remaining 1/2 teaspoon pepper and remaining 1/4 teaspoon salt; dredge fillets in flour. Add 2 fillets to pan; cook 1 1/2 minutes on each side or until desired degree of doneness. Remove fish from pan. Repeat procedure with remaining 1 tablespoon oil and 2 fillets. Serve with rémoulade and orzo.
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