45 min.
Preparation time
Gaps: no
Total: 45 min.
Servings
Serve: 4 persons
Weight Per Serving: 241g
Price Per Serving: 2.36$
406kcal
Nutrition
Calories: 406kcal
Protein: 25.7%
Fat: 48.01%
Carbs: 26.29%
Ingredients
- 0.8 teaspoon pepper black divided freshly ground
- 1 teaspoon capers chopped
- 1 tablespoon cornichons chopped
- 24 ounce sushi-grade yellowtail flounder
- 3 tablespoons flour all-purpose
- 3 tablespoons flat-leaf parsley fresh divided chopped
- 0.5 teaspoon kosher salt divided
- 1 tablespoon juice of lemon fresh
- 0.3 cup canola mayonnaise
- 2 tablespoons olive oil extra-virgin divided
- 0.8 cup orzo pasta uncooked
- 2 teaspoons sriracha (such Huy Fong)
- 2 teaspoons whole-grain dijon mustard
Equipment
Directions
- Cook orzo according to package directions, omitting salt and fat.
- Drain, and stir in 2 tablespoons parsley, 1/4 teaspoon pepper, and 1/4 teaspoon salt.
- Combine remaining 1 tablespoon parsley, mayonnaise, and next 5 ingredients (through capers) in a small bowl.
- Heat a large nonstick skillet over medium-high heat.
- Add 1 tablespoon oil; swirl to coat.
- Place flour in a shallow dish.
- Sprinkle fillets evenly with remaining 1/2 teaspoon pepper and remaining 1/4 teaspoon salt; dredge fillets in flour.
- Add 2 fillets to pan; cook 1 1/2 minutes on each side or until desired degree of doneness.
- Remove fish from pan. Repeat procedure with remaining 1 tablespoon oil and 2 fillets.
- Serve with rmoulade and orzo.
Nutrition Facts
Properties
Nutrition Score
19.202173979386%
Flavonoids
Nutrients percent of daily need