Sautéed Flounder

Let’s start out with a healthy version of sautéed flounder over brown rice with some sautéed broccoli. I am trying to make things tasty and maybe a little lower in calories just for good measure! So let’s get started with this new one.

As you can see in the picture, here is a 4 oz portion of flounder I sautéed in a non stick pan with a little butter. I seasoned it with some salt and pepper along with some paprika for flavor and color.

saute flounder

It was served over a half a cup of some brown rice that was hanging around in the fridge along with a serving of broccoli that was sautéed with some salt, pepper, garlic and lemon juice.

So I hope you guys stick around to see what else comes about, and I am always open for suggestions for whatever you want me to cook for you with or without a healthy spin on things.

finished flounder


2 thoughts on “Sautéed Flounder

  1. This was Really great, even though i did not blacken the fish.
    Serving the fish on mashed sweet potatoes, with the pineapple relish was a great idea. Will do this again and again.

    I grilled the pineapple slices in a dry skillet on top of the stove and made the relish. Stuck it in the freezer to speed up the cooling. Peeled and cut the sweet potatoes in small chunks and started boiling them, then washed the fish with lime juice and poached the fish in white wine and butter in a covered skillet. Drained and mashed the sweet potstoes,
    Put the potatoes in the center of the plates. Added the fish on top. Topped the fish with a generous portion of the relish.
    What a great fish dish! Thank you. Thank you.

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