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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 

Brian Talley
October 2006

Gallery

Credit: © Reed Davis

Recipe Summary

total:
35 mins
Yield:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

Notes

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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