Lemon Herbed Flounder

9 ingredients
10 steps

Ingredients

  • 1 tablespoon olive oil
  • 12 ounces flounder fillets (2@6oz each)
  • 18 teaspoon coarse sea salt
  • 18 teaspoon fresh coarse ground black pepper
  • 14 cup whole wheat flour (for dredging)
  • 14 cup fat-free chicken broth
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon fresh parsley, chopped
  • 12 teaspoon fresh chives, chopped

Directions

  1. 1
    Preheat oven to 200F.
  2. 2
    Heat olive oil in large non-stick skillet.
  3. 3
    Season fish with salt & pepper.
  4. 4
    Dredge in flour.
  5. 5
    Saute over high heat 2 minutes each side.
  6. 6
    Place in oven safe baking dish, cover with foil, and place in oven.
  7. 7
    Add broth to skillet & stir, scraping up any caramelized bits stuck to pan.
  8. 8
    Cook until broth is reduced by half.
  9. 9
    Add lemon juice.
  10. 10
    Pour sauce over flounder, sprinkle with parsley & chives, and serve.

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