Poached Flounder with Creamy Lemon Butter Sauce
Simple and fast lemony seafood dinner
Servings: 2
Calories: 285kcal
Equipment
- 1 Saute pan
- 1 frying pan
Ingredients
Poached Flounder
- 2 3-4 oz flounder fillets
- 4 cups vegetable broth
- ½ sweet onion sliced
- ½ lemon sliced
- ¼ tsp. black pepper
Creamy Lemon Wine Sauce
- 1 tbsp. butter unsalted
- 1 tbsp. olive oil
- 1 tbsp. minced shallot (1 medium shallot)
- ½ cup white wine dry
- 1 ½ lemons juiced
- 2 tbsp. reduced-fat Greek yogurt
- 1 tsp. chopped fresh dill
Instructions
Make the sauce
- Heat the butter and oil in a frying pan. Add the shallot and cook it for 2 - 3 minutes, just until it is translucent.
- Add the wine and lemon juice and bring it to a boil. Cook it until it is reduced by about a half. This will take about 5 minutes. It will be a bit syrupy.
- With a whisk or fork, add the yogurt and whisk it until the yogurt is dispersed and the sauce is creamy. Set it aside while you poach the fish.
To Poach the Flounder
- Place the vegetable broth, sliced onions, and lemon slices in a large saute pan. You want something wide enough to hold the fish fillet. Bring it to a boil.
- Season the fish fillets with pepper. Then submerge them in the boiling liquid and let them cook for 2 - 5 minutes, depending on how thick your fillets are.
Video
Nutrition
Serving: 1fillet | Calories: 285kcal | Carbohydrates: 15g | Protein: 20g | Fat: 16g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 80mg | Sodium: 500mg | Potassium: 490mg | Fiber: 2g | Sugar: 8g | Vitamin C: 29mg | Vitamin D: 4µg | Calcium: 135mg | Iron: 1mg