Dilled Flounder With Almonds

Quick look

  • prep 5 min    cook 7 min
  • serves 2

Give ordinary flounder an extraordinary taste and appearance with sautéed almonds and fresh dill.


  • 1 tablespoon flour
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 2 flounder fillets (about 5 ounces each)
  • Vegetable cooking spray
  • 1 tablespoon unsalted margarine, divided
  • 1 tablespoon snipped fresh dill or 1/4 teaspoon dill weed
  • 2 tablespoons slivered almonds

    How to make it  12 minutes

  • 1

    Combine flour, salt, and pepper together on a plate. Press flounder fillets in flour mixture, coating evenly on all sides and shaking off excess. Set aside.

  • 2

    Coat a heavy 10-inch nonstick skillet with cooking spray, add 1/2 tablespoon margarine, and melt over medium heat. Add flounder and cook 2 to 3 minutes per side, until browned, turning once.

  • 3

    Transfer flounder to a warm platter, sprinkle with dill, and keep warm.

  • 4

    Again coat skillet with cooking spray, add remaining 1/2 tablespoon margarine, and melt over medium heat. Add almonds and cook, stirring, 2 to 3 minutes, until almonds are lightly browned. Spoon over flounder.

Nutritional Information(per serving)

  • Calories: 230
  • Fat: 12g
  • Saturated Fat: 2g
  • Cholesterol: 65mg
  • Sodium: 243mg
  • Protein: 24g
  • Fiber: 1g

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