Taken from "Cuisine At Home" Jan./Feb. 2014: "The brightness of the lemon and richness from the butter complement the subtle-tasting fish for a light, quick, and flavorful dish."
Dredge flounder filets in flour.
Heat 2 tsp. oil in a nonstick skillet over medium-high until it shimmers. Add half of the fillets and cook until golden, about 2 minutes per side. Transfer fillets to a platter; tent with foil. Repeat heating and cooking with remaining oil and fillets.
Add wine, lemon juice, and capers to skillet; cook 30 seconds. Off heat, swirl in butter until it melts; season with 1/2 tsp. pepper and 1/4 tsp. salt
Serve fillets with sauce and garnish with parsley
Nutritional Info. per serving: 226 cal.; 15g total fat (6g sat, 4g mono, 1g poly); 74mg chol; 777mg sodium; 4g carb (0g fiber, 1 total sugars); 15g protein; 1mg iron; 32mg calcium
To help the salt, pepper and flour to adhere, be sure to blot the fillets dry with paper towels.
For a light crust on the fish, you just need a scant coating of flour. When dredging, shake off any excess.
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Serving Size: 1 Serving (387g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 423 | ||
Calories from Fat: 124 (29%) | ||
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Amt Per Serving | % DV | |
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Total Fat 13.7g | 18 % | |
Saturated Fat 6.6g | 33 % | |
Monounsaturated Fat 3.8g | ||
Polyunsanturated Fat 1.5g | ||
Cholesterol 179.4mg | 55 % | |
Sodium 441.7mg | 15 % | |
Potassium 1246.6mg | 33 % | |
Total Carbohydrate 9.1g | 3 % | |
Dietary Fiber 0.4g | 2 % | |
Sugars, other 8.7g | ||
Protein 62.5g | 89 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 423
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