PointsPlus Sautéed Flounder with Mint and Tomatoes Recipe

PointsPlus Sautéed Flounder with Mint and Tomatoes Recipe
Staff Writer
Sautéed Flounder with Mint and Tomatoes

If you like tilapia, or even if you “only eat chicken,” then you’ll like flounder as well, a mild-flavored delicate white fish. This simple preparation highlights its clean flavors.

4
Servings
192
Calories Per Serving
Deliver Ingredients

Notes

*Note: Fish cooks really fast, so it’s best to keep a watchful eye on it so that it’s not overdone and dry. For perfectly cooked fish, follow the timing guide on the recipe. If given a range of times, say 6-8 minutes, check the fish at 6 minutes by cutting into the thickest part of the fish to see if it’s turned from translucent to opaque. If not, cook for the additional time suggested.

If in doubt, undercook the fish ever so slightly and let it stand in the hot pan to finish. Cooking fish properly is the key to an outstanding dish. Remember: The fish is done — and at its most succulent — the moment it turns opaque.

Ingredients

  • 2  cups  fresh tomatoes, preferably campari, chopped
  • 1/4  cup  mint, chiffonade
  • 1/4  cup  basil, chiffonade
  • 3/4  teaspoons  salt
  • 1/2  teaspoon  black pepper
  • 1  pound  flounder fillets
  • Cooking spray
  • 2  teaspoons  olive oil

Directions

In a medium-sized bowl, combine the tomatoes, mint, basil, ½ teaspoon of the salt and ¼ teaspoon of the pepper and set aside. Place the fish on a plate and rub all over with the remaining salt and pepper.

Coat a large skillet with cooking spray, add the oil, and set over medium-high heat. When the oil just begins to shimmer, add the fish. Cook until the fish turns opaque in the center, about 5 minutes. Shake the pan and using a spatula, carefully loosen the fish from the bottom of the pan and remove to a serving plate.*

Add the tomato mixture to the same skillet and cook until the tomatoes just start to release moisture, scraping the bottom of pan to loosen drippings, about 1-2 minutes. Spoon the tomatoes over the fish and serve.

Nutritional Facts

Total Fat
7g
10%
Sugar
7g
8%
Saturated Fat
4g
17%
Cholesterol
63mg
21%
Carbohydrate, by difference
12g
9%
Protein
20g
43%
Vitamin A, RAE
48µg
7%
Vitamin B-12
1µg
42%
Vitamin C, total ascorbic acid
15mg
20%
Vitamin K (phylloquinone)
53µg
59%
Calcium, Ca
93mg
9%
Choline, total
92mg
22%
Fiber, total dietary
1g
4%
Folate, total
29µg
7%
Iron, Fe
1mg
6%
Magnesium, Mg
34mg
11%
Niacin
2mg
14%
Phosphorus, P
379mg
54%
Selenium, Se
37µg
67%
Sodium, Na
571mg
38%
Vitamin D (D2 + D3)
4µg
27%
Water
104g
4%
Zinc, Zn
1mg
13%

Flounder Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Flounder Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.

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