Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.


"I think fish is nice, but then I think that rain is wet, so who am I to judge?"
-Douglas Adams, Author

The refrigerator light goes on...

Meunière is a lovely French term which comes from "à la meunière," literally, "in the manner of a miller's wife," meaning a light dusting of flour. In practical terms it means rolled lightly in flour and sautéed in butter. This is a classic French dish, which is not only tasty, but dead simple. Any fairly firm white fish lends itself well to this technique.

Using frozen fish fillets tends to make this a very budget friendly dish. While fresh fish is lovely, if you live inland the price and the carbon footprint both should make you take a second look at frozen fish.


Quickie Flounder Meunière

Servings: 4 | Serving size: 4 ounces fish with sauce

Cooking Time: 30 Minutes

This recipe can be multiplied by 2,3,4,5,6.

This recipe does not make very good leftovers.

Serve with Jasmine Rice or Savory Lemon Rice or Savory Lemon Rice - Low Sodium Version or Jasmine Rice - Low Sodium Version or Brown Rice or Savory Quinoa or Savory Quinoa - Low Sodium Version


Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Mustard Vinaigrette Green Beans

4 4 ounce flounder filets
1/8 tsp salt
1/2 cup all purpose flour
2 Tbsp unsalted butter (divided)
1 Tbsp olive oil
2 Tbsp fresh parsley (chopped)
1 small lemon (sliced)
fresh ground black pepper (to taste)

Rinse the filets and pat dry.

Sprinkle the filets with salt and dredge with flour, shaking off any excess.

Heat 1 tablespoon of butter and the olive oil over medium high heat until it foams. Add the filets and cook approximately 4 minutes on each side or until golden brown, keeping a close eye on the heat.

Remove to a plate and keep warm.

Reduce the heat slightly and add the remaining 1 tablespoon of butter, the parsley and lemon slices. Cook 2 - 3 more minutes until well incorporated. Spoon over the filets and serve.

Nutrition Facts

Serving size: 4 ounces fish with sauce

Servings: 4

Amount Per Serving

Calories 286 Calories from Fat 100
  % Daily Value
Total Fat 11g 17%
    Saturated Fat 5g 23%
    Monounsaturated Fat 4.3g
    Trans Fat 0g
Cholesterol 93mg 31%
Sodium 135mg 6%
Total Carbohydrates 14g 5%
    Dietary Fiber 2g 7%
    Sugars 0g
Protein 33g
Vitamin A 8% Vitamin C 43%
Calcium 5% Iron 7%
Vitamin K 34 mcg Potassium 661 mg
Magnesium 58 mg