Saturday, September 26, 2009

Sautéed Flounder with Mint and Tomatoes

POINTS Value: 3


  • 2 cup(s) tomato(es), Campari suggested, chopped
  • 1/4 cup(s) mint leaves, fresh, cut into ribbons
  • 1/4 cup(s) basil, fresh, cut into ribbons
  • 3/4 tsp table salt, divided
  • 1/2 tsp black pepper, divided
  • 1 pound(s) flounder fillet(s)
  • 2 spray(s) cooking spray
  • 2 tsp olive oil

* In a medium bowl, combine tomatoes, mint, basil, 1/2 teaspoon salt and 1/4 teaspoon pepper; set aside. Place fish on a plate; rub all over with remaining salt and pepper.

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

* Add tomatoes to same skillet; cook until tomatoes just start to release moisture, scraping bottom of pan to loosen drippings, about 1 to 2 minutes. Spoon tomatoes over fish and serve. Yields about 4 ounces fish and 1/2 cup tomatoes per serving.

  • 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 to 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.

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Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.