This mild fish is delicious with a sweet and sour sauce made from pineapple, veggies and lemon juice. Don’t have flounder? Try it with sea bass, red snapper, halibut or whitefish, too!
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2, 6-ounce flounder fillets
1/4 teaspoon kosher salt (optional)
Freshly ground pepper
Olive oil cooking spray
1 teaspoon fresh lemon juice
Sweet and sour sauce
1 1/2 cups diced pineapple
2 plum tomatoes, seeded and diced
1/2 cup diced sweet onion
1/3 cup diced green bell pepper
1/3 cup diced red bell pepper
2 tablespoons fresh pineapple juice
1 tablespoon finely minced fresh ginger
1 garlic clove, minced
1 teaspoon cornstarch
- Preheat your broiler.
- Rinse the fillets and pat dry. Cut each fillet in half crosswise. Season with salt, if using, and pepper. Set aside.
- To make the sauce, combine the pineapple, tomatoes, onion, bell peppers and pineapple juice in a heavy saucepan. Place over medium-high heat and bring to a boil. Reduce the heat and simmer, stirring occasionally for 5 minutes. Stir in the ginger and garlic. Continue to simmer another 5 minutes.
- Transfer 1/4 cup of the sauce to a small bowl and let it cool slightly. Using a fork, beat the cornstarch into the cooking liquid. Return the mixture to the saucepan. Cook, whisking constantly until the sauce is smooth, about 2 minutes. Set aside.
- Lightly coat the fish with the cooking spray and brush with lemon juice. Broil 4 inches from the heat source until the fish is opaque and flakes easily when tested with a knife, 4 to 5 minutes. Arrange the fish on a heated serving platter and spoon the sauce over the fish. Serve immediately.
Nutrition information (per serving)
Makes 4 servings
Calories: 160 (8% calories from fat)
Total fat: 1.5 g
Saturated fat: 0.5 g
Protein: 22 g
Carbohydrate: 14 g
Dietary fiber: 2 g
Cholesterol: 60 mg
Sodium: 95 mg
Potassium: 532 mg
— Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).
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