Flounder And Vegetables With Tarragon Butter
Delicate flounder fillets served with tender vegetables and a flavorful tarragon butter, perfect for a light, sophisticated meal that highlights fresh ingredients and herbs.
Ingredients
Instructions
- In a 1-cup glass measure, place the sliced almonds and 1 tablespoon of Tarragon Butter.
- Microwave on high for 1½ minutes, then set aside.
- In a 2-quart rectangular baking dish, stir together the green beans, baby carrots, and water.
- Cover with vented plastic wrap and microwave on high for 10 minutes or until crisp-tender.
- Drain the vegetables and stir in 1 tablespoon of Tarragon Butter.
- Meanwhile, cook the flounder fillets as desired (e.g., pan-fry, bake, or poach).
- Serve the flounder fillets topped with the vegetable mixture and garnished with the toasted almonds.
Tips & Substitutions
For a quicker prep, consider using pre-sliced almonds and pre-cut vegetables. You can substitute flounder with other mild white fish like tilapia or sole. If you prefer a creamier texture, mix in a tablespoon of sour cream with the vegetables after microwaving. Adjust the tarragon to your taste—fresh tarragon will give a more vibrant flavor compared to dried.
Serving Suggestions
Serve the flounder and vegetable mixture over a bed of quinoa or rice for a hearty meal. A light salad with a citrus vinaigrette pairs well, balancing the richness of the tarragon butter. This dish also goes nicely with a glass of white wine, such as Sauvignon Blanc, for a refreshing complement.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm in the microwave in short intervals to avoid overcooking the fish. You can also reheat the vegetables separately, adding a splash of water to keep them moist.
Nutrition & Diet Analysis (per serving)
Each serving of Flounder And Vegetables With Tarragon Butter contains roughly 996 calories, with 36g protein, 39g carbohydrates, and 85g fat. It is an excellent source of dietary fiber (79% of the Daily Value), protein (73% of the Daily Value), and calcium (37% of the Daily Value). It also contributes 22g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen flounder fillets for this recipe?
Yes, you can use frozen flounder fillets. Just ensure they are fully thawed before cooking. You may need to adjust the cooking time slightly if the fillets are still partially frozen.
What can I substitute for tarragon butter?
If you don't have tarragon butter, you can make your own by mixing softened butter with chopped fresh tarragon or dried tarragon. Alternatively, herb-infused olive oil can also work well for a different flavor profile.
How do I know when the flounder is cooked properly?
Flounder is done when it flakes easily with a fork and has turned opaque. The internal temperature should reach 145°F (63°C). If you're pan-frying, be cautious not to overcook, as fish can dry out quickly.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).