Special Diet Information
Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
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
AND
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 | |