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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Flounder Fillets

Source: dLife

Flounder Fillets with pan-seared corn and tomato sauce.

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 9.4 Fat, 0.9 Vegetables, 0.1 Fruits, 1.1 Starch, 3.3 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.
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Servings

Ingredients

2.0
2 each fresh tomatoes 1.0
1 each large shallots 1.0
1 cup Corn, yellow, sweet, kernels, fresh 0.25
0 1/4 cup white wine 2.0
2 tsp italian seasoning 0.75
0 3/4 tsp salt 0.5
0 1/2 tsp black pepper 16.0
16 oz flounder fillet 0.5
0 1/2 cup white all purpose flour 2.0
2 tbsp extra virgin olive oil 1.0
1 each medium lemons

Directions

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.
Cover with a paper towel and microwave on medium for 2 minutes.
Wash fish in cold water and pat dry.
Sprinkle the fish with remaining 1/2 teaspoon salt and 1/4 teaspoon black pepper. Dredge in the flour.
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.
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.