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Flash in the Pan Flounder

Flash in the Pan FlounderRecipe courtesy of Virginia Marine Products Board.

Recipe Ingredients:

4 (6-ounce) Virginia flounder fillets
1 teaspoon salt
1 tablespoon all-purpose flour
2 tablespoons light olive oil
1 (10-ounce) bag frozen yellow corn
3 tablespoons lemon juice
1 (10-ounce) bag baby spinach
1/2 pint small cherry tomatoes, rinsed

Cooking Directions:

  1. Season flounder with 1/2 teaspoon of salt and dust with flour. Set aside.
  2. Heat oil in a large non-stick sauté pan over high heat. Add flounder and cook for 2 to 3 minutes until lightly browned, flip and cook on remaining side for 1 to 2 minutes Transfer to a clean baking sheet and set aside in a warm oven.
  3. Stir in yellow corn, lemon juice and remaining salt into pan and cook for 1 to 2 minutes Add spinach and continue cooking and stirring for 2 minutes until just wilted, then toss in cherry tomatoes. Divide evenly onto four plates and top with flounder.

Makes 4 servings.

Nutritional Information Per Serving (1/4 of recipe): Calories: 319; Total Fat: 10g; Cholesterol: 84mg; Total Carbs: 21g; Protein: 37g; Sodium: 679mg.

Recipe and photograph courtesy of Virginia Marine Products Board.