Flounder is a truly delectable seafood, great with many sides and flavor profiles, and on the list of excellent healthy proteins. With a mild flavor and tempting texture, it's hard to go wrong with starry flounder. Read on to learn how to cook starry flounder piccata, and become a star in your kitchen with this light dinner.
This recipe serves 4 people, but can easily be doubled or tripled for larger crowds.
Prep time: 5 minutes
Cook time: 15 minutes
Nutrition information per serving:
225 calories, 7g total fat, 2g saturated fat, 30% calories from fat, 60mg cholesterol, 29g protein, 10g carbohydrate, 3g fiber, 471mg sodium, 43mg calcium and 700mg omega-3 fatty acids.
- 1-1/2 cups chicken broth
- 1/4 cup fresh lemon juice
- 1 Tablespoon melted butter
- 1 teaspoon cornstarch
- 1/4 cup drained capers
- 2 cups diagonally-sliced fresh or frozen carrots
- 1/2 cup sliced onion
- 2 Tablespoons olive, canola, peanut or grapeseed oil, divided
- 4 Alaska Starry Flounder fillets (4 to 6 oz. each), fresh, thawed or frozen
- Salt and pepper, to taste
- 1 Tablespoon chopped fresh dill, to garnish
- Combine chicken broth and lemon juice in a small saucepan; simmer on low to medium heat until reduced by half, approximately 5 minutes.
- Stir in butter, cornstarch, and capers. Heat through, stirring frequently. Cover and keep warm.
- Sauté carrots and onions in a heavy nonstick skillet in 1 tablespoon oil until tender, about 5 minutes. Remove from pan and keep warm.
- Rinse any ice glaze from frozen starry flounder fillets under cold water; pat dry with paper towel. Brush both sides of fillets with remaining oil. Place fillets in the same pan the carrots and onions were in and cook, uncovered, over medium-high heat about 3 minutes, until browned. Shake pan occasionally to keep fish from sticking.
- Turn fillets over and season with salt and pepper. Cover pan tightly and reduce heat to medium. Cook an additional 2 to 5 minutes. Cook just until fish is opaque throughout.
- Serve each fillet with 1/2 cup vegetables and 2 to 3 tablespoons sauce. Garnish with fresh dill, if desired. Serve this meal with a light side salad, fresh pasta drizzled with olive oil, or dinner rolls.
Cook's tip: Also excellent with Alaska Cod or Alaska Pollock!
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