Tuesday, April 9, 2013

Pan Seared Flounder Fillets

I got some fresh wild caught flounder from Fresh Market on sale Saturday, first time cooking flounder.. these were YUMMY! Along with the sale on flounder, stopped by Jimmy Lowe's fruit stand, and picked up these Amish Made Tomato Basil Noodles :)

  • 4 skinless flounder-fillets
  • Sea salt & pepper to taste
  • Whole wheat flour for dredging fish
  • 2 tablespoons of canola oil
  • 4 tablespoons of smart balance butter spread, divided
  • 1 lemon, squeezed
  • 1 small bottle capers
  • 1 cup of almond milk
  • 1/2 cup of greek yogurt
  • 2 minced cloves of garlic

  1. Cook pasta as directed, I made a white creme sauce for this pasta
  2. In a small sauce pan, on low/simmer heat together almond milk, butter, greek yogurt, garlic, and 1 tablespoon of butter. Add in salt & pepper for taste
  3. Wash Fillets in cold water and pat dry, sprinkle with salt & pepper
  4. Dredge fillets in flour. Place oil and 2 tablespoons butter in flat skillet on high heat until butter melts.
  5. Keeping heat at medium-high, cook fish on 1 side about 3 minutes, until deep brown and crispy. Turn fish and cook on second side, about 3 minutes. Turn fish only once. 
  6. Remove fish to serving platter. Turn off heat. Into hot skillet, whisk remaining 1 tablespoon butter. Add lemon juice. Pour in capers , liquid and all. Whisk. Pour thin sauce over fish fillets. Serve with a side of pasta and veggies. Enjoy with a colorful salad!!!!

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