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Flounder Fillets with Parsley Caper Sauce

Flounder Fillets with Parsley Caper Sauce

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Servings: Serves 4Learn How to Scale This Recipe

Prep Time: 42 minutes

Cook Time: 42 minutes

Ingredients: Add ingredients to List

Flounder Fillets with Parsley Caper Sauce
1 lb Flounder fillets, fresh
1/2 cup All purpose flour
1/4 teaspoon Salt
1/4 teaspoon Black pepper, freshly ground
1/4 teaspoon Paprika
4 teaspoon Olive oil
1 each Shallot, finely chopped
1/2 cup White wine
1/4 cup Fresh lemon juice
1/2 cup Water
1 tablespoon Dijon mustard
1 teaspoon Capers
1/4 cup Chopped fresh parsley
1 tablespoon Unsalted butter

directions:

1. Rinse fillets and pat dry. In a shallow bowl, stir together flour, salt, pepper, and paprika. Dredge each fillet in the seasoned flour until coated on both sides.
2. In an extra-large nonstick skillet, heat 2 tsp. of the olive oil over medium-high heat. Add half the fillets and saute for 2 to 3 minutes per side, or until cooked through. Using a spatula, place fillets on a plate and tent with foil. Add remaining 2 tsp. oil to pan and saute remaining fillets until cooked through. Place these fillets on the plate as well. (If skillet is too crowded, cook in three batches, using 2 additional tsp. oil.)
3. Add shallot to the pan. Cook over medium-high heat, stirring, until it begins to brown, 2 to 3 minutes. Deglaze the pan with white wine, making sure to scrape up any bits on the pan using a wooden spoon. Simmer over medium-high heat until the liquid reduces to about 1.3 cup, 2 to 3 minutes. Add lemon juice, water, and mustard. Bring to a boil. Reduce heat to medium and add capers. Simmer until sauce thickens slightly, 3 to 4 minutes. Add parsley and cook 1 minute. Stir in butter and continue cooking just until it melts. Divide fillets among individual plates and spoon 2 Tbsp. sauce over each serving. Serve remaining sauce in a small pitcher on the side.
Source: Hannaford fresh Magazine, July - August 2009

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Quantity Ingredients  
1 lb Flounder fillets, fresh  
1/2 cup All purpose flour  
1/4 teaspoon Salt  
1/4 teaspoon Black pepper, freshly ground  
1/4 teaspoon Paprika  
4 teaspoon Olive oil  
1 each Shallot, finely chopped  
1/2 cup White wine  
1/4 cup Fresh lemon juice  
1/2 cup Water  
1 tablespoon Dijon mustard  
1 teaspoon Capers  
1/4 cup Chopped fresh parsley  
1 tablespoon Unsalted butter  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 246 kcal (12%)
Calories from Fat 144 kcal (0%)
Total Fat 16 g (24%)
Saturated Fat 10 g (50%)
Cholesterol 63 mg (21%)
Sodium 254 mg (10%)
Total Carbohydrates 21 g (7%)
Dietary Fiber 7 g (28%)
Protein 32 g (53%)
Vitamins
Vitamin A 519 IU (10%)
Vitamin C 19 mg (31%)
Minerals
Calcium 45 mg (0%)
Iron 12 mg (20%)
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