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Flounder with Parsley & Caper Sauce

:  January/February 1993

Your rating: None Average: 3.4 (7 votes)

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.


READER'S COMMENT:
"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. "
Flounder with Parsley & Caper Sauce Recipe

Makes: 6 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight |

View Our Nutrition Guidelines »

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 Pacific flounder fillets (1 1/2 pounds total)

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Preparation

  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.

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; 0 g added sugars; 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


More From EatingWell

Recipe Categories

Style/Theme
Make ahead instructions
Entertaining, casual
Entertaining, formal
Type of Dish
Main dish, fish/seafood
Ethnic/Regional
Italian
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Total Time
45 minutes or less
Servings
6
Main Ingredient
Fish
Preparation/ Technique
Poach
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Holiday
New Year's Eve
Publication
January/February 1993
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