About
You’ll wow yourself or anyone you’re dining with this Pan Roasted Flounder. Heavily seasoned with dill and basil, this dish is light in the tummy and dense on the tongue with flavor. It’s accompanied by a thick and creamy tomato sauce that perfectly accentuates the fish. Looking for a side dish to enjoy with this meal? Try the CarbManager Garlic Cauliflower Rice Risotto.
Ingredients
- 1 tablespoon olive oil
- 6 oz, boneless, raw (yield after cooking) flounder
- ½ teaspoon salt
- ½ teaspoon black pepper
- 2 teaspoon dill
- 1 tablespoon butter
- 5 ounce tomatoes, red, ripe, canned, stewed
- 1 clove garlic raw
- ¼ cup heavy cream
- ¼ teaspoon salt
- ¾ teaspoon black pepper
- ¼ ounce basil
- 1 tablespoon dill
Instructions
- Heat the olive oil in a wide, shallow pan on medium-high heat. Place two flounder fillets in the oil, and sprinkle half the first amount of salt, pepper, and dill over the fish. Flip the fish over after about 4 minutes, and sprinkle the remaining first amount of salt, pepper, and dill over the fillets. Cook for an additional 4 minutes, or until both sides are golden brown.
- Set the fish aside to rest on a clean surface, and reduce the pan’s heat to a medium-low. Melt the butter in the pan to deglaze it, and stir in the canned tomatoes and garlic.
- Cover the pan with a lid, and let the tomatoes cook about 2 minutes. Then, use the back of a wooden spoon to gently smash the tomatoes so they burst and combine with the butter and garlic. The liquid should be at a gentle simmer.
- Stir the remaining ingredients into the tomato sauce. Once the sauce cooks through as a consistent mixture, return the fish to the sauce.
- Let the sauce and flounder cook together for about 1 minute. Serve hot!
Nutrition Facts
- Servings: 2
- Calories: 330.0kcal (per serving)
- Fat: 26.7g (per serving)
- Carbs: 6.9g (per serving)
- Protein: 16.9g (per serving)
