Virginia SeafoodWild. Sustainable. Available. Follow us on Facebook! Follow us on Instagram! Join us on LinkedIn! Follow us on Twitter!

ConsumersThe TradeNewsFestivalsDive-Inspotlight: Chesapeake Rayspotlight: Deep Sea Red Crab

Flash in the Pan Flounder

Prep Time: 2 minutes Cook time: 10 minutes
4 (6 ounce) Virginia flounder fillets
1 teaspoon salt
1 tablespoon all purpose flour
2 tablespoons canola 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

Season flounder with 1/2 teaspoon of salt and dust with flour. Set aside.

Heat oil in a large non-stick sauté pan over high heat. Add flounder and cook for 2-3 minutes until lightly browned, flip and cook on remaining side for 1-2 minutes. Transfer to a clean baking sheet and set aside in a warm oven.

Stir yellow corn, lemon juice and remaining salt into pan and cook for 1-2 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. Serves 4.

Nutritional Analysis Per Serving:
Calories 319, Fat 10g, Cholesterol 84mg, Sodium 679mg, Carbohydrate 21g, Protein 37g, Calories from fat 27%