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Categories: Fish and shellfish, Healthy eating, Main courses, Quick and easy

Mustard-broiled flatfish

Mustard-broiled flatfish
Gina Ferazzi / Los Angeles Times

For reasons I would not want to repeat, I recently enjoyed a couple of weeks of being cooked for by a consort who was happy to shop and chop and even do dishes if only I would tell him what ... Read more

Total time: 15 minutes | Serves 4
Note: This is adapted from "60-Minute Gourmet" by Pierre Franey.
  • 1 tablespoon peanut or corn oil
  • 8 small boneless, skinless fillets of flounder, sole or sand dabs, about 1 1/4 pounds total
  • Salt and freshly ground black pepper to taste
  • 2 tablespoons good-quality mayonnaise
  • 1 tablespoon Dijon mustard
  • 2 teaspoons finely chopped chives or parsley
  • 4 lemon or lime wedges

Step 1Heat the broiler to high. Oil a baking sheet that fits under the broiler.

Step 2Lay the fillets on the baking sheet and season well with salt and pepper. Combine the mayonnaise, mustard and chives or parsley and spread evenly over the fish.

Step 3Place the baking sheet under the broiler 3 or 4 inches from the heat source. Broil until the topping is golden brown and the fish is just cooked through, about 2 to 4 minutes, depending on the variety of fish. Serve immediately with lemon or lime wedges.

Each serving:
199 calories; 24 grams protein; 1 gram carbohydrates; 0 fiber; 11 grams fat; 2 grams saturated fat; 71 mg. cholesterol; 237 mg. sodium.
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