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Publix Aprons Recipes

Sautéed Flounder With Orange Butter

Total Time - 15 minutes (Active Time - 5 minutes) / Makes 4 Servings

Sensible RecipeSensible Recipe What's This?

ABOUT FLOUNDER

All flounder has a mild flavor. Depending on the specific species, the texture varies from delicate to firm and the color varies in raw fillets, but all cooks to opaque white.


Sauteed Flounder With Orange Butter

Sautéed Flounder With Orange Butter

Ingredients
2 tablespoons unsalted butter, divided
1 tablespoon seafood seasoning
1 1/2 lb flounder fillets
Juice of 1/2 orange (about 1/4 cup)
1 tablespoon fresh basil, chopped

Steps
  1. Preheat large sauté pan on medium; place 1 tablespoon butter in pan. Season fish and add half to pan; cook 2-3 minutes on each side or until opaque and separates easily. Remove fish from pan; cover to keep warm. Repeat with remaining fillets.
  2. Add remaining 1 tablespoon butter, juice from orange, and basil to pan; cook and stir until melted and hot. Serve sauce over fish.

CALORIES (per 1/4 recipe) 170kcal; FAT 9g; CHOL 80mg; SODIUM 770mg; CARB 3g; FIBER 0g; PROTEIN 18g; VIT A 15%; VIT C 25%; CALC 4%; IRON 2%

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Other Preparation Methods

Fry: Dip 1 1/2 lb flounder in beaten egg, then coat with bread crumbs; shake off excess. Preheat 3 tablespoons oil in large sauté pan on medium high. Cook fish 4-5 minutes on each side or until crust is golden and flesh is flaky. Drain on paper towel; season and serve.

Bake: Preheat oven to 400°F. Season 1 1/2 lb flounder with salt and pepper; place on baking sheet. Bake 10-12 minutes or until opaque and separates easily. Top fish with melted butter and lemon slices.

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Shopping List

Add items to your grocery list by clicking on the Add to My Grocery List next to any item below.

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ADD ALL 5 ITEMS TO LIST

Dry Grocery
Add to your grocery list 1 tbsp seafood seasoning

Produce
Add to your grocery list 1 tbsp fresh basil
Add to your grocery list 1 orange

Seafood
Add to your grocery list 1 1/2 lb flounder fillets

From Your Pantry
Add to your grocery list 2 tbsp unsalted butter

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Aprons Advice

Always check fish for bones and cook to an internal temperature of 145°F.

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Recipe Version FRS0012