Flounder with Parsley & Caper Sauce

Flounder with Parsley & Caper Sauce

2 Reviews
From: EatingWell Magazine, 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.

Ingredients 6 servings

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  • Parsley & Caper Sauce
  • 3 tablespoons extra-virgin olive oil
  • ⅓ cup chopped fresh parsley
  • 3 tablespoons capers, rinsed and chopped
  • 3 tablespoons dry sherry
  • 1½ tablespoons lemon juice
  • 1 tablespoon fine dry unseasoned breadcrumbs
  • Flounder & Poaching Liquid
  • 2 quarts water
  • 1 onion, peeled and halved
  • 1 carrot, scrubbed and halved
  • 1 celery stalk
  • 1 bay leaf
  • 5-6 black peppercorns
  • 2 teaspoons salt
  • 6 Pacific flounder fillets (1½ pounds total)


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  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 saute 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.
  • Make Ahead Tip: Cover and refrigerate the sauce (Step 1) for up to 8 hours. Reheat before serving.

Nutrition information

  • Per serving: 155 calories; 9 g fat(2 g sat); 0 g fiber; 2 g carbohydrates; 14 g protein; 14 mcg folate; 51 mg cholesterol; 0 g sugars; 0 g added sugars; 324 IU vitamin A; 6 mg vitamin C; 33 mg calcium; 1 mg iron; 649 mg sodium; 214 mg potassium
  • Carbohydrate Servings: 0
  • Exchanges: 1½ fat, 3 lean meat

Reviews 2

September 19, 2010
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By: EatingWell User
This recipe sounded delicious when I read it on the website. However, it was disappointing. The capers made the sauce way too salty and the sauce on the fish was disappointing. I would not recommend it.
March 23, 2010
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By: EatingWell User
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