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

Sautéed Flounder and Spicy Rémoulade

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

Cooking Light DECEMBER 2012

  • Yield: Serves 4 (serving size: 1 fillet, 1 tablespoon rémoulade, and about 1/3 cup orzo)

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. 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. Combine remaining 1 tablespoon parsley, mayonnaise, and next 5 ingredients (through capers) in a small bowl.

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.

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
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Sautéed Flounder and Spicy Rémoulade recipe

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