Pan-Fried Flounder with Poblano-Corn Relish


Brian Talley, who says he "cooks as much fish as everyone in the family will tolerate," pairs sweet flounder (a great source of lean protein) with a slightly smoky, healthy relish of homegrown chile peppers, corn and avocado. Slideshow:  Healthy Fish Recipes 

Pan-Fried Flounder with Poblano-Corn Relish
Photo: © Reed Davis
Total Time:
35 mins


  • 1 large poblano chile pepper, cut into thin strips

  • 1/4 cup plus 1 teaspoon extra-virgin olive oil

  • 1 small onion, thinly sliced

  • 1 ear of corn, kernels cut off

  • 1 garlic clove, minced

  • 1/2 large Hass avocado, diced

  • Juice of 1/2 lemon

  • 1/4 cup chopped cilantro

  • Salt and freshly ground pepper

  • Four 6-ounce flounder fillets

  • All-purpose flour, for dredging


  1. In a large nonstick skillet, spread the poblano strips in an even layer and cook over high heat, without stirring, until lightly charred, 3 minutes. Add 1 teaspoon of the olive oil and the onion and cook over moderate heat until the onion is lightly browned, 3 minutes. Add the corn and garlic and cook, stirring, until heated through, about 2 minutes. Transfer the relish to a bowl and let cool to room temperature. Gently fold in the avocado, lemon juice and cilantro and season with salt and pepper.

  2. Season the flounder with salt and pepper. Dredge the flounder in the flour, shaking off the excess. In each of 2 large, nonstick skillets, heat 2 tablespoons of the olive oil until shimmering. Add 2 fillets to each skillet and cook over moderately high heat until golden brown on the bottom, about 3 minutes. Turn and cook just until the fillets are white throughout, about 1 minute longer. Transfer the flounder to plates and top with the poblano relish.


One Serving 352 cal, 21 gm fat, 2.8 gm sat fat, 12 gm carb, 3 gm fiber.

Serve With

Lemon wedges.

Suggested Pairing

This delicate fish and its smoky relish need a Chardonnay that isn't overwhelmingly rich, with a touch of smokiness from French oak.

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