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.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (387g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 124 (29%)|
|Amt Per Serving||% DV|
|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 %|
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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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