PointsPlus Sautéed Flounder with Mint and Tomatoes Recipe

Staff Writer
PointsPlus Sautéed Flounder with Mint and Tomatoes Recipe

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.

Ready in
16 m
4
Servings
383
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.

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.

Nutritional Facts

Total Fat
7g
11%
Saturated Fat
1g
4.9%
Cholesterol
51mg
17%
Protein
14g
28%
Carbs
1g
N/A
Vitamin A
19µg
2%
Vitamin B12
1µg
21%
Vitamin B6
0.1mg
5.9%
Vitamin C
0.8mg
1.3%
Vitamin D
3µg
1%
Vitamin E
1mg
5%
Vitamin K
8µg
10%
Calcium
32mg
3%
Fiber
0.2g
1%
Folate (food)
9µg
N/A
Folate equivalent (total)
9µg
2%
Iron
0.4mg
2.4%
Magnesium
23mg
6%
Monounsaturated
4g
N/A
Niacin (B3)
1mg
6%
Phosphorus
293mg
42%
Polyunsaturated
1g
N/A
Potassium
202mg
6%
Sodium
543mg
23%
Zinc
0.4mg
2.9%

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