Servings:
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about
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Cook Time: |
42 Min |
Prep Time: |
42 Min |
Cook Method: |
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Cook Temp: |
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1. Rinse fillets and pat dry. In a shallow bowl, stir together flour, salt, pepper, and paprika. Dredge each fillet in the seasoned
flour until coated on both sides.
2. In an extra-large nonstick skillet, heat 2 tsp. of the olive oil over medium-high heat. Add half the fillets and saute for 2
to 3 minutes per side, or until cooked through. Using a spatula, place fillets on a plate and tent with foil. Add remaining 2
tsp. oil to pan and saute remaining fillets until cooked through. Place these fillets on the plate as well. (If skillet is too crowded,
cook in three batches, using 2 additional tsp. oil.)
3. Add shallot to the pan. Cook over medium-high heat, stirring, until it begins to brown, 2 to 3 minutes. Deglaze the pan with white wine, making sure to scrape up any bits on the pan using a wooden spoon. Simmer over medium-high heat until the liquid reduces to about 1.3 cup, 2 to 3 minutes. Add lemon juice, water, and mustard. Bring to a boil. Reduce heat
to medium and add capers. Simmer until sauce thickens slightly, 3 to 4 minutes. Add parsley and cook 1 minute. Stir in butter and continue cooking just until it melts. Divide fillets among individual
plates and spoon 2 Tbsp. sauce over each serving. Serve remaining sauce in a small pitcher on the side.
Source: Courtesy of Hannaford fresh magazine July-Aug 2009
Nutrition Facts |
|
Serving Size
(220g
)
|
|
Servings Per Container
4
|
| Amount Per Serving |
| Calories 249 |
Calories from Fat 78 |
| |
% Daily Value * |
| Total Fat 8.8g |
14% |
| Saturated Fat 3g |
14% |
| Trans Fat 0g |
|
| Cholesterol 62mg |
21% |
| Sodium 317mg |
13% |
| Total Carbohydrate 14g |
5% |
| Dietary Fiber 1g |
2% |
| Sugars 1g |
|
| Protein 23g |
|
| Vitamin A 10% |
Vitamin C 23% |
| Calcium 3% |
Iron 8% |
| * Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: |
| |
Calories |
2,000 |
2,500 |
| Total Fat |
Less Than |
65g |
80g |
| Saturated Fat |
Less Than |
20g |
25g |
| Cholesterol |
Less Than |
300mg |
300mg |
| Sodium |
Less Than |
2,400mg |
2,400mg |
| Total Carbohydrate |
Less Than |
300g |
375g |
| Dietary Fiber |
Less Than |
25g |
30g |
|
| Calories per gram: |
| Fat 9 - Carbohydrate 4 - Protein 4 |
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|
|
1 lb |
Flounder fillets, fresh |
|
1/2 cup |
All purpose flour |
|
1/4 tsp |
Salt |
|
1/4 tsp |
Black pepper, freshly ground |
|
1/4 tsp |
Paprika |
|
4 tsp |
Olive oil |
|
1 ea |
Shallot, finely chopped |
|
1/2 cup |
White wine |
|
1/4 cup |
Fresh lemon juice |
|
1/2 cup |
Water |
|
1 Tbs |
Dijon mustard |
|
1 tsp |
Capers |
|
1/4 cup |
Chopped fresh parsley |
|
1 Tbs |
Unsalted butter |
|
