Saucy Flounder
A flavorful and saucy flounder dish featuring tender fish fillets cooked with tomatoes, onion, and aromatic seasonings, perfect for a quick, wholesome meal.
Ingredients
Instructions
- In a skillet, melt the butter over medium heat.
- Add the minced onion and sauté for 1 minute.
- Lay the thawed flounder fillets on top of the onion.
- Cook uncovered for about 5 minutes.
- Add the basil, garlic powder, salt, pepper, and chopped tomatoes.
- Cover and cook over low heat for 15 minutes.
Tips & Substitutions
For a richer flavor, consider adding a splash of white wine after sautéing the onions. If fresh tomatoes aren't available, canned diced tomatoes can be a great substitute. You can also use other herbs like oregano or thyme to customize the taste. If you prefer a bit of heat, add a pinch of red pepper flakes.
Serving Suggestions
Serve the saucy flounder over a bed of rice or alongside steamed vegetables for a complete meal. A mixed green salad can also complement the dish nicely. For an elegant touch, pair it with a glass of chilled white wine. This recipe pairs beautifully with Shrimp Loaf for a delightful seafood-themed dinner.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the flounder in a skillet over low heat, adding a splash of water or broth to keep it moist. Cover and heat until warmed through, about 5-7 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of Saucy Flounder contains roughly 190 calories, with 5g protein, 27g carbohydrates, and 8g fat. It is an excellent source of vitamin C (49% of the Daily Value), and a good source of dietary fiber and potassium. Note that it is relatively high in sodium, at 3000mg per serving (130% of the Daily Value).
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 fresh flounder instead of frozen?
Yes, fresh flounder can be used in this recipe. Just reduce the cooking time slightly since fresh fish cooks faster than frozen. Make sure to adjust the thawing process if using frozen fillets.
What can I serve with this dish?
This saucy flounder goes well with a variety of sides such as garlic bread, roasted vegetables, or a light pasta salad. For a heartier meal, consider serving it with mashed potatoes or quinoa.
How can I make this dish spicier?
To add some heat, incorporate diced jalapeños or a dash of hot sauce when adding the tomatoes. You can also sprinkle in cayenne pepper or use a spicy seasoning blend to elevate the flavor.
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).