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Tuesday, September 22, 2009

Sautéed Flounder with Mint and Tomatoes

My maiden voyage into cooking fish. I am not a huge fish person and have never cooked it before. But, I want to broaden my horizons and have been giving fish a whirl. Flounder is a good fish to start with because it is really mild. This dish turned out wonderful, I actually enjoyed eating fish! It was also super easy to cook.


Ingredients:
2 cups tomatoes, Campari suggested, chopped
1/4 cup mint leaves, fresh, cut into ribbons
1/4 cup basil, fresh, cut into ribbons
3/4 tsp table salt, divided
1/2 tsp black pepper, divided
1 pound flounder fillets
2 sprays cooking spray
2 tsp olive oil

Directions:
In a medium bowl, combine tomatoes, mint, basil, 1/2 teaspoon salt and 1/4 teaspoon pepper; set aside. Place fish on a plate; rub all over with remaining salt and pepper.

Coat a large skillet with cooking spray; add oil and set over medium-high heat. When oil just begins to shimmer, add fish; cook until fish turns opaque in center, about 5 minutes. Shake pan and using a spatula, carefully loosen fish from bottom of pan and remove to a serving plate.

Add tomatoes to same skillet; cook until tomatoes just start to release moisture, scraping bottom of pan to loosen drippings, about 1 to 2 minutes. Spoon tomatoes over fish and serve. Yields about 4 ounces fish and 1/2 cup tomatoes per serving.

Servings: 4
Points: 3

Notes (from ww):
Fish cooks really fast so it’s best to keep a watchful eye on it so that it’s not overdone and dry.

For perfectly cooked fish, follow the timing guide on the recipe. If given a range of times, say 6 to 8 minutes, check the fish at 6 minutes by cutting into the thickest part of the fish to see if it’s turned from translucent to opaque. If not, cook for the additional time suggested.

If in doubt, undercook the fish ever so slightly and let it stand in the hot pan to finish. Cooking fish properly is the key to an outstanding dish.

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C + C Marriage Factory: Sautéed Flounder with Mint and Tomatoes

Sautéed Flounder with Mint and Tomatoes

My maiden voyage into cooking fish. I am not a huge fish person and have never cooked it before. But, I want to broaden my horizons and have been giving fish a whirl. Flounder is a good fish to start with because it is really mild. This dish turned out wonderful, I actually enjoyed eating fish! It was also super easy to cook.


Ingredients:
2 cups tomatoes, Campari suggested, chopped
1/4 cup mint leaves, fresh, cut into ribbons
1/4 cup basil, fresh, cut into ribbons
3/4 tsp table salt, divided
1/2 tsp black pepper, divided
1 pound flounder fillets
2 sprays cooking spray
2 tsp olive oil

Directions:
In a medium bowl, combine tomatoes, mint, basil, 1/2 teaspoon salt and 1/4 teaspoon pepper; set aside. Place fish on a plate; rub all over with remaining salt and pepper.

Coat a large skillet with cooking spray; add oil and set over medium-high heat. When oil just begins to shimmer, add fish; cook until fish turns opaque in center, about 5 minutes. Shake pan and using a spatula, carefully loosen fish from bottom of pan and remove to a serving plate.

Add tomatoes to same skillet; cook until tomatoes just start to release moisture, scraping bottom of pan to loosen drippings, about 1 to 2 minutes. Spoon tomatoes over fish and serve. Yields about 4 ounces fish and 1/2 cup tomatoes per serving.

Servings: 4
Points: 3

Notes (from ww):
Fish cooks really fast so it’s best to keep a watchful eye on it so that it’s not overdone and dry.

For perfectly cooked fish, follow the timing guide on the recipe. If given a range of times, say 6 to 8 minutes, check the fish at 6 minutes by cutting into the thickest part of the fish to see if it’s turned from translucent to opaque. If not, cook for the additional time suggested.

If in doubt, undercook the fish ever so slightly and let it stand in the hot pan to finish. Cooking fish properly is the key to an outstanding dish.

Labels: ,