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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.


*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.


  • 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


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
Calories Per Serving383
Total Fat7g11%
Saturated Fat1g4.9%
Vitamin A19µg2%
Vitamin B121µg21%
Vitamin B60.1mg5.9%
Vitamin C0.8mg1.3%
Vitamin D3µg1%
Vitamin E1mg5%
Vitamin K8µg10%
Folate (food)9µgN/A
Folate equivalent (total)9µg2%
Niacin (B3)1mg6%