15 Aug Flounder with Parsley and Caper Sauce
Active Time: 30 minutes
Total Time: 40 minutes
- 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 the 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 sautee 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).