Fish is a wonderful part of a healthy diet. It is high in protein and “good” fat. This recipe gets an additional nutritional boost from the vegetables and it’s all made in one pan.
Ingredients
- 4 tbsp unsalted butter, divided
- 1 tbsp olive oil
- 10 ounces white or baby bella mushrooms, wiped clean and sliced ½ -inch thick
- 1 red pepper, cut in strips
- 4 cloves garlic, minced
- ½ cup dry vermouth
- 3½ chopped fresh parsley, divided
- 1 tbsp white balsamic vinegar
- ½ tsp salt
- ½ tsp freshly ground black pepper
- 4 (6 oz) flounder fillets, skinned
How to Make It
- In a heavy skillet melt 3 tablespoons of butter over medium-high heat. Add the mushrooms and red pepper. Sauté 5 to 7 minutes, stirring occasionally. Add the garlic. Stir until golden and fragrant, about 45 seconds. Pour in vermouth, parsley, vinegar, salt, and pepper. Boil until the liquid is reduced by half, about 2 minutes.
- Remove skillet from heat. Season flounder with salt and pepper. Nestle fillets in skillet, tucking tails under if necessary to even out thickness. Spoon a few of the mushrooms over the fish.
- Return skillet to stove over medium heat. Bring to a gentle simmer, cover, reduce to medium low, and continue to simmer until just cooked, about 7-12 minutes depending on thickness. Using a slotted spatula, transfer fish to serving dish.
- Over low heat, whisk remaining 1 tablespoon butter into the pan with the mushrooms and peppers. Spoon over the fish. Garnish with the remaining ½ tablespoon of parsley.
Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 329 kcal Calories from Fat: 153 kcal |
% Daily Value*
|
Total Fat 17 g 49% |
Trans Fat 0.0 g |
Cholesterol 110 mg 37% |
Sodium 430 mg 7% |
carbohydrates 30 g 23% |
Dietary Fiber 1 g 3% |
Protein 8 g 16% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |