dLife feature photo

Search from thousands of diabetes-friendly recipes that meet the dLife Nutritional Guidelines.*

Enter keyword(s) or ingredient(s)

Enter a food:

Flounder Fillets
Source: dLife

Flounder Fillets with pan-seared corn and tomato sauce.

Rating:
Prep Time: 10 minutes
Cook Time: 8 minutes
Difficulty: Intermediate

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 309.6
Total Carbs 25.8 g
Dietary Fiber 2.3 g
Sugars 3.9 g
Total Fat 9.4 g
Saturated Fat 1.4 g
Unsaturated Fat 1.3 g
Potassium 800.6 mg
Protein 27.8 g
Sodium 551.7 mg
Dietary Exchanges
1 1/2 Fat , 1 Vegetables , 1 1/2 Starch , 3 1/2 Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
Powered by ESHA

Servings
Ingredients

2 each  fresh tomatoes
1 each  large shallots
1 cup  Corn, yellow, sweet, kernels, fresh
0 1/4 cup  white wine
2 tsp  italian seasoning
0 3/4 tsp  salt
0 1/2 tsp  black pepper
16 oz  flounder fillet
0 1/2 cup  white all purpose flour
2 tbsp  extra virgin olive oil
1 each  medium lemons
Directions
  1. In a shallow microwave-safe baking dish, add the tomatoes, shallot, corn, wine, Italian seasoning, 1/4 teaspoon of the salt, and 1/4 teaspoon of the black pepper and combine.
  2. Cover with a paper towel and microwave on medium for 2 minutes.
  3. Wash fish in cold water and pat dry.
  4. Sprinkle the fish with remaining 1/2 teaspoon salt and 1/4 teaspoon black pepper. Dredge in the flour.
  5. In a large heavy skillet, heat 1 tablespoon of the olive oil over medium-high heat until very hot. Place the fish in the skillet and cook until browned and just opaque on the underside, 2 to 3 minutes. Carefully flip with a spatula and cook the other side until just opaque, 2 to 3 minutes more. Remove the fish to a platter or plate.
  6. Pour the tomato-corn mixture into the hot pan (may spatter, so be careful). Let simmer for 1 to 2 minutes. Spoon the sauce over the fish and drizzle with the remaining 1 tablespoon olive oil. Serve with the lemon wedges for squeezing.

Sign in or Join dLife now to help keep track of your favorite recipes and foods.

dLife Weekly Poll

Would you be willing to try the "smart" contact lens that is currently in development talks between Google and Novartis?