Poached Flounder

Diabetes Appropriate
Dairy-free
Egg-free
Nut-free
Soy-free
Heart-Healthy
Kosher
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
25 minutes

Ingredients

  • 1 tbsp. olive oil
  • 2 garlic cloves, minced
  • 2/3 cup low-sodium chicken broth
  • 2 tbsp. fresh lemon juice
  • 1 tbsp. lemon zest
  • 1 1/2 lbs. flounder or sole fillets
  • 1/2 cup sliced white mushrooms
  • 1/2 tsp. paprika
  • 2 tbsp. chopped fresh parsley

Directions

Prep Time
15 minutes
Cook Time
10 minutes
Ready in
25 minutes
  1. In a large skillet heat oil over medium heat. Add garlic; cook and stir 3 minutes or until tender. Add broth, lemon juice and zest; bring to boiling. Add fillets; simmer gently 3 minutes or until fish flakes easily with a fork. Transfer fillets to a shallow baking dish; keep warm.
  2. Simmer cooking liquid until reduced by half. Add mushrooms; cook 2 minutes. Stir in paprika, and season with pepper to taste.
  3. Spoon mushroom mixture over fillets. If desired, preheat broiler; place fillets under broiler 1 minute to brown. Sprinkle with parsley, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 150, Calories Fat 59, Total Fat 6g, Saturated Fat 1g, Cholesterol 71mg, Sodium 476mg, Carbohydrate 1g, Protein 20g
Serving Size1
Calories150
Calories Fat59
Calories (fat) extra39
Total Fat6g
Total Fat (extra)10
Saturated Fat1g
Saturated Fat (extra)6
Trans Fat0g
Cholesterol71mg
Cholesterol (extra)24
Sodium476mg
Sodium (extra)20
Potassium303mg
Carbohydrate1g
Carbohydrate (extra)1
Fiber0g
Fiber (extra)1
Sugars0g
Protein20g
Omega30g
Vitamin A207IU
Vitamin A (extra)4
Vitamin C6mg
Vitamin C (extra)10
Iron0mg
Iron (extra)3