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20 minute dinner recipes

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Flounder with Parsley & Caper Sauce


From EatingWell:  January/February 1993

Here we serve poached flounder with a tangy parsley-and-caper sauce. Make it a meal: Roasted new potatoes and Sauteed Green Beans and Cherry Tomatoes are lovely accompaniments.

6 servings | Active Time: 30 minutes | Total Time: 40 minutes


Parsley & Caper Sauce

Flounder & Poaching Liquid


  1. To make sauce: Heat oil in a small saucepan over low heat. Add parsley, capers, sherry, lemon juice and breadcrumbs. Stir over low heat until the mixture has a sauce-like consistency. If too thick, thin with up to 1 tablespoon warm water. Season with salt, if desired.
  2. To cook flounder: Combine water, onion, carrot, celery, bay leaf, peppercorns and salt in a large sauté pan or wide saucepan; bring to a boil. Boil for 20 minutes. Remove and discard the vegetables, peppercorns and bay leaf with a slotted spoon. Reduce heat to low, add flounder and simmer gently for 3 minutes. Remove the pan from the heat and let stand until the fish is opaque, about 5 minutes.
  3. Lift the fish from the pan with a slotted spoon, draining well. Arrange the fish on a warm serving platter and top with the parsley-caper sauce.


Per serving : 179 Calories; 8 g Fat; 1 g Sat; 6 g Mono; 54 mg Cholesterol; 2 g Carbohydrates; 22 g Protein; 0 g Fiber; 406 mg Sodium; 443 mg Potassium

Exchanges: 1 1/2 fat, 3 lean meat

Tips & Notes