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Prep Time: 5 Minutes Cook Time: 8 Minutes |
Ready In: 13 Minutes Servings: 2 |
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Fresh herbs are the trick to this one. Ingredients:
1 tablespoon olive oil |
12 ounces flounder fillets (2 6oz each) |
1/8 teaspoon coarse sea salt |
1/8 teaspoon fresh coarse ground black pepper |
1/4 cup whole wheat flour (for dredging) |
1/4 cup fat-free chicken broth |
1 tablespoon fresh lemon juice |
1 tablespoon fresh parsley, chopped |
1/2 teaspoon fresh chives, chopped |
Directions:
1. Preheat oven to 200F.
2. Heat olive oil in large non-stick skillet. Season fish with salt & pepper. Dredge in flour.
3. Sauté over high heat 2 minutes each side. Place in oven safe baking dish, cover with foil, and place in oven.
4. Add broth to skillet & stir, scraping up any caramelized bits stuck to pan.
5. Cook until broth is reduced by half.
6. Add lemon juice.
7. Pour sauce over flounder, sprinkle with parsley & chives, and serve.
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