For a quick and healthy weeknight dinner, serve Browned Butter Flounder with Lemon Snap Peas. Browning the butter for this sauce, a classic French preparation called meunière, adds a toasty nuttiness, balanced with bright lemon. Just a little goes a long way to coat the delicate flounder fillets.
- 4 (6-ounce) flounder fillets
- 1/2 teaspoon freshly ground black pepper
- 1/8 teaspoon kosher salt
- 3 tablespoons all-purpose flour
- 4 teaspoons canola oil, divided
- 2 tablespoons unsalted butter, diced
- 1 tablespoon chopped fresh flat-leaf parsley
- 5 teaspoons fresh lemon juice, divided
- 8 ounces sugar snap peas, trimmed
- 1 1/2 tablespoons chopped fresh mint
- 1 teaspoon grated lemon rind
- Calories 260
- Fat 13.9g
- Satfat 4.8g
- Monofat 5.4g
- Polyfat 2.3g
- Protein 23.5g
- Carbohydrate 9.6g
- Fiber 1.9g
- Cholesterol 92mg
- Iron 1.9mg
- Sodium 202mg
- Calcium 68mg
How to Make It
Sprinkle fish evenly with pepper and salt. Place flour in a shallow dish; dredge fish in flour. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add fish to pan; cook 3 minutes on each side or until fish flakes easily with a fork. Remove fish from pan; keep warm.
Return pan to medium heat. Add butter; cook 45 seconds or until butter begins to brown. Remove pan from heat; stir in parsley and 1 tablespoon lemon juice. Place butter mixture in a small bowl.
Return pan to medium-high heat. Add remaining 1 teaspoon oil to pan; swirl to coat. Add snap peas; sauté 3 minutes or just until crisp-tender. Stir in remaining 2 teaspoons lemon juice, mint, and rind. Drizzle browned butter mixture evenly over fish. Serve with snap peas.
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.