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.
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)
- 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.
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
When you need a little pick-me up, skip the sugar-laden energy...
The Meatless Monday movement is growing in popularity across...
If you work out in the morning, refuel with one of these...
Few things are more satisfying on a chilly night than a...
Sunscreen helps keep your skin healthy and beautiful,...
Baked potatoes are the perfect accompaniment to your favorite...
These quick dinner recipes are tastier, healthier versions of...
A great salad deserves a great dressing. So we've created...
These delicious slim-down dinners all clock in at just 400...
Spaghetti squash is the ultimate pasta impostor: it is a...
These spicy recipes are packed with flavor and metabolism-...
The DASH diet (Dietary Approaches to Stop Hypertension) may...
Weeknight meals are made easy with these 20-minute, low-...
The next time you’re thinking about ordering takeout, put...
When you surround yourself with healthy and delicious food,...
If you’re trying to slim down, our low-calorie dinners to...
- New Year's Eve
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique
- January/February 1993