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Flounder With Vegetables & Gingered Sauce

Flounder With Vegetables & Gingered Sauce recipe image
This elegant yet simple dish features delicate flounder fillets cooked in a fragrant ginger and white wine sauce. The mild flavor of the fish complements the sweetness of saut&# 195;©ed carrots and snow peas perfectly. ItâÂÂs a quick weeknight dinner that feels special enough for guests, offering a healthy balance of lean protein and fresh vegetables. The ginger adds a subtle warmth without overwhelming the palate, while the wine reduces into a light glaze that ties all the flavors together. Serve immediately for the best texture.
Cooking Method: ,
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 4
Calories: 66.3
Dietary: Gluten-free
Description
This elegant yet simple dish features delicate flounder fillets cooked in a fragrant ginger and white wine sauce. The mild flavor of the fish complements the sweetness of saut&# 195;©ed carrots and snow peas perfectly. ItâÂÂs a quick weeknight dinner that feels special enough for guests, offering a healthy balance of lean protein and fresh vegetables. The ginger adds a subtle warmth without overwhelming the palate, while the wine reduces into a light glaze that ties all the flavors together. Serve immediately for the best texture.
Ingredients
  • 2 tablespoon MAZOLA corn oil or MAZOLA
  • 2 medium carrots, cut into thin strips
  • 1 medium onion, chopped
  • 1 clove garlic, minced
  • 1/4 lb snow peas
  • 1 teaspoon minced fresh ginger OR 1/4 teaspoon ground ginger
  • 1/2 teaspoon salt
  • 1/4 cup dry white wine
  • 4 fillets (4 oz each) flounder
Directions
  1. 1
    In a large skillet, heat the oil over medium heat.
  2. 2
    Add the carrots, onion, and garlic; stir frequently and cook for 4 minutes until slightly tender.
  3. 3
    Add the snow peas, ginger, and salt; cook, stirring, for 2 minutes until crisp-tender.
  4. 4
    Remove vegetables from the skillet with a slotted spoon and keep warm.
  5. 5
    Stir the white wine into the skillet to deglaze, scraping up any browned bits, and bring to a boil.
  6. 6
    Fold the flounder fillets in half crosswise and arrange them in the skillet.
  7. 7
    Reduce heat, cover, and simmer for 5 minutes or until the fish is firm and opaque.
  8. 8
    Transfer fillets to a serving platter, top with the reserved vegetables, and spoon the pan juices over the top.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 66.3kcal
% Daily Value *
Total Fat 7.5g12%
Saturated Fat 1.0g5%
Cholesterol 0.0mg0%
Sodium 0.0mg0%
Total Carbohydrate 0.0g0%
Dietary Fiber 0.0g0%
Sugars 0.0g
Protein 0.0g0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Use fresh ginger if possible for a brighter, more aromatic flavor. If using ground ginger, add it at the same time as the snow peas.

Do not overcook the flounder, as it can become dry. It is done when it flakes easily with a fork.

For a vegetarian variation, omit the fish and serve the vegetable mixture over rice or quinoa, using vegetable broth instead of wine if preferred.

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid drying out the fish.

Keywords: flounder, ginger, vegetables, sauce, white wine, seafood, dinner, quick, healthy, carrots, snow peas, onion, garlic, pan-fried, simmered, light, elegant, weeknight, gluten-free, paleo
Read it online: https://www.chefs-mate.com/recipe/flounder-with-vegetables-gingered-sauce/