A seven-minute main course. Really!

Ingredients

  • 1 lb flounder fillets, two large or four small
  • 1 tbsp olive oil
  • 1 tbsp flour
  • salt and freshly ground pepper, to taste
  • ½ tsp oregano
  • 2 tsp grated parmesan
  • 2 tbsp vegetable stock or white wine
  • ½ lemon

Directions

1. Have all ingredients ready by the stove.
2. Salt and pepper the fish lightly, then dust the fish in the flour. Sauté in the olive oil for 45-60 seconds on medium high heat until just browning on one side. Carefully turn the fish pieces over, then sprinkle with the parmesan and oregano. After 45 seconds, squeeze in 1 tsp of lemon juice directly onto the fillets, add the stock/white wine to the pan to deglaze, cover, and turn off the heat. Serve in 5 minutes.

Notes

The trick is to have a good large flat metal spatula, so you can turn the fish over without damage. Flounder is delicate in flavor and texture, and this recipe is best if prepared with a quick, light touch. Not too much seasoning, not too much cooking.

Categories
30 Minute, Basic, Fish, Healthy, Low Cholesterol, Low Fat, Low Saturated Fat
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