Usually, once a week I have a “make whatever you want” dinner where I get a chance to eat seafood and something on the lighter side with very little carbohydrates and my husband and daughter usually indulge in pasta. Since I am making two meals, I try to make it simple. The great thing about seafood is you can go simple and still have a lot of taste! This spicy remoulade is a great example. Sauteeing a flounder filet takes mere minutes and you can whip this remoulade up in advance meaning my meal is done before the water even boils for the pasta! The remoulade adds a little, dare I say spice, and flavor without adding a lot of calories. It’s a nice way to switch things up rather than reaching for the old standby tarter sauce.

Since I was basically the only one eating this dish, besides a few bites here and there from my toddler, I went ahead and made the entire amount for the remoulade and will save that for later. It is great for another quick flounder meal the next day or you can use it on a sandwich in place of mayonnaise.


Sauteed Flounder and Spicy Remoulade


  • 1 Tbsp parsley
  • 1/4 cup canola mayonnaise
  • 1 Tbsp chopped cornichones
  • 1 Tbsp fresh lemon juice
  • 2 tsp whole-grain Dijon mustard
  • 2 tsp Sriracha
  • 1 tsp chopped capers
  • 2 Tbsp extra-virgin olive oil, divided
  • 3 Tbsp all-purpose flour
  • 1/4 tsp salt
  • 1/2 tsp freshly ground black pepper
  • 4 (6oz) flounder fillets

Combine the first 7 ingredients (through capers) in a small bowl and set aside.

Place flour in a shallow dish. Sprinkle fillets evenly with salt and pepper, dredge fillets in flour.

Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil and swirl to coat. Add 2 fillets to pan and cook for 1 1/2 minutes on each side or until desired degree of doneness. remove the fish from the pan and repeat the procedure with the remaining oil and fillets. Serve with remoulade.

Source: Cooking Light December 2012

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