Flounder with Parsley & Caper Sauce

From EatingWell: January/February 1993 — Subscribe Now!

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.

Flounder with Parsley & Caper Sauce Recipe

6 servings

Active Time: 30 minutes

Total Time: 40 minutes

Nutrition Profile

Ingredients

Parsley & Caper Sauce
3 tablespoons extra-virgin olive oil
1/3 cup chopped fresh parsley
3 tablespoons capers, rinsed and chopped
3 tablespoons dry sherry
1 1/2 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 flounder fillets, (1 1/2 pounds total)

Preparation

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.
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.
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.

Tips & Notes

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

Nutrition

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.

Nutrition Bonus: Selenium (53% daily value).

Exchanges: 1 1/2 fat, 3 lean meat