RECIPES
Search Recipes
Flash in the Pan Flounder
Courtesy of Virginia Marine Products Board
Servings: 4
Prep Time: 5 Min.
Cook Time: 10 Min.
What you need:
(touch checkbox to add ingredients to your shopping list)
4 (6 oz.) Virginia flounder fillets
1 tsp. salt
1 Tbsp. flour
2 Tbsp. canola oil
1 (10 oz.) bag frozen yellow corn
3 Tbsp. lemon juice
1 (10 oz.) bag baby spinach
1/2 pt. small cherry tomatoes, rinsed
What to do:
1. Season flounder with 1/2 tsp. of salt and dust with flour. Set aside.
2. Heat oil in a large non-stick sauté pan over high heat. Add flounder and cook for 2-3 min. until lightly browned, flip and cook on remaining side for 1-2 min. Transfer to a clean baking sheet and set aside in a warm oven.
3. Stir in yellow corn, lemon juice and remaining salt into pan and cook for 1-2 min. Add spinach and continue cooking and stirring for 2 min. until just wilted, then toss in cherry tomatoes. Divide evenly onto four plates and top with flounder.
Nutritional information:
Calories: 319;   Total Fat: 10g;   Cholesterol: 84mg;   Total Carbs: 21g;   Protein: 37g;   Sodium: 679mg;  
MAIN MENU
Copyright © 2017 ShoptoCook™ Inc. Buffalo, NY