Rating: 4.5 stars
21 Ratings
  • 1 star values: 0
  • 2 star values: 0
  • 3 star values: 3
  • 4 star values: 2
  • 5 star values: 16

Flounder, a close cousin to sole, is a good substitute in this classic yet simple preparation. You can also use trout or your favorite flaky white fish.

Recipe by Cooking Light August 2009

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Credit: Becky Luigart-Stayner; Styling: Leigh Ann Ross

Recipe Summary

Yield:
4 servings (serving size: 1 fillet and about 1 tablespoon sauce)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Sprinkle fish evenly with salt and 1/8 teaspoon pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 fillets to pan; sauté 1 1/2 minutes or until browned. Carefully turn fillets; sauté 1 1/2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fillets on a plate; keep warm. Repeat procedure with cooking spray and remaining fillets.

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  • Melt butter in pan; cook 2 minutes or just until lightly browned. Add shallots to butter; sauté 45 seconds, stirring frequently. Remove from heat; stir in remaining 1/8 teaspoon pepper, capers, and fresh lemon juice. Serve with fish.

Chef'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.

Nutrition Facts

279 calories; fat 11.2g; saturated fat 6g; mono fat 2.7g; poly fat 1.4g; protein 41.4g; carbohydrates 1.3g; fiber 0.2g; cholesterol 138mg; iron 0.7mg; sodium 451mg; calcium 37mg.
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