Broiled Flounder

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Prep Time: 10 minutes
Cook Time: 35 minutes
Servings: 2 servings
Calories: 458kcal

Ingredients

  • 1/4 cup Farro
  • 2 tbsp Extra-virgin olive oil plus a little more for drizzling the fish
  • 2 cloves Garlic minced
  • 1/2 cup Artichoke hearts chopped small
  • 1/4 cup Grape tomatoes quartered
  • 1/4 cup Chicken broth
  • 1/2 tsp Cornstarch dissolved in double the amount of water
  • 1 tbsp Fresh parsley
  • 1/2 lb Flounder filets skinless
  • 1/2 tsp Dried oregano
  • 2 slices Crusty bread toasted or warmed
US Customary - Metric

Instructions

  • Cook the farro according to the instructions on the package. Once cooked, drain any excess water and season with salt and pepper to taste. Cover with a lid to keep warm.
    Do not start cooking the fish until the farro is done cooking.
  • Heat a saute pan on medium heat. Once hot, add the oil. Saute the garlic until golden brown. Add in the artichoke and tomato. Saute until the tomatoes soften and break down. Stir in the broth and bring to a simmer. Simmer until the broth reduces by about half to concentrate the flavor. Season with salt and pepper to taste. Add the cornstarch slurry a little at a time until the sauce thickens to a creamy consistency (use what you need). Then remove from the heat and stir in the parsley.
  • Preheat the oven broiler on high.
  • Drizzle the flounder with oil and season with oregano, salt, and pepper on a foil lined baking sheet.
  • Broil the fish to an internal temperature of 135°F using a thermometer. Time will depend on the thickness of the fish, however, it should not take very long.
  • Spoon the artichoke sauce over the fish. Serve with bread and farro.

Nutrition

Calories: 458kcal | Carbohydrates: 63g | Protein: 26g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 51mg | Sodium: 1265mg | Potassium: 430mg | Fiber: 8g | Sugar: 3g | Vitamin A: 376IU | Vitamin C: 8mg | Calcium: 79mg | Iron: 4mg

Broiled Flounder

No ratings yet
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 35 minutes
Servings 2 servings
Calories 458 kcal

Ingredients
 
 

  • 1/4 cup Farro
  • 2 tbsp Extra-virgin olive oil plus a little more for drizzling the fish
  • 2 cloves Garlic minced
  • 1/2 cup Artichoke hearts chopped small
  • 1/4 cup Grape tomatoes quartered
  • 1/4 cup Chicken broth
  • 1/2 tsp Cornstarch dissolved in double the amount of water
  • 1 tbsp Fresh parsley
  • 1/2 lb Flounder filets skinless
  • 1/2 tsp Dried oregano
  • 2 slices Crusty bread toasted or warmed

Instructions
 

  • Cook the farro according to the instructions on the package. Once cooked, drain any excess water and season with salt and pepper to taste. Cover with a lid to keep warm.
    Do not start cooking the fish until the farro is done cooking.
  • Heat a saute pan on medium heat. Once hot, add the oil. Saute the garlic until golden brown. Add in the artichoke and tomato. Saute until the tomatoes soften and break down. Stir in the broth and bring to a simmer. Simmer until the broth reduces by about half to concentrate the flavor. Season with salt and pepper to taste. Add the cornstarch slurry a little at a time until the sauce thickens to a creamy consistency (use what you need). Then remove from the heat and stir in the parsley.
  • Preheat the oven broiler on high.
  • Drizzle the flounder with oil and season with oregano, salt, and pepper on a foil lined baking sheet.
  • Broil the fish to an internal temperature of 135°F using a thermometer. Time will depend on the thickness of the fish, however, it should not take very long.
  • Spoon the artichoke sauce over the fish. Serve with bread and farro.

Nutrition

Calories: 458kcalCarbohydrates: 63gProtein: 26gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 1gCholesterol: 51mgSodium: 1265mgPotassium: 430mgFiber: 8gSugar: 3gVitamin A: 376IUVitamin C: 8mgCalcium: 79mgIron: 4mg
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