Penn Herb Wellness Guide
Fillet of Flounder with Pesto
Wow! We love this dish with a light pesto sauce spread directly on the flounder before it's broiled to a perfect turn. Flounder is mild tasting, making room for the more powerful flavor of the basil and pine nut pesto. When you're finished with your meal, you feel satisfied but never overfed. Instead you will feel pleasingly sated.
Ingredients
- 3 Tbs pine nuts
- 2 large bunches fresh basil, large stems discarded, leaves washed and shaken dry (leave water clinging to the leaves; about 2 cups loosely packed leaves)
- juice of 1 lemon
- 2 cloves garlic, coarsely chopped
- 1 Tbs olive oil
- pnch of sea salt, optional
- olive oil cooking spray
- 6 fillets flounder or sea bass (about 2 pounds)
Directions
- Spread the pine nuts in a small, dry skillet. Toast over medium heat for 1 to 2 minutes, shaking the pan gently, until the pine nuts are lightly browned and fragrant.
- In the bowl of a food processor fitted with the metal blade, combine the basil, lemon juice, garlic, pine nuts, oil, and salt, if using. Process the pesto until nearly smooth but with a little texture.
- Preheat the broiler. Spray the broiling pan with cooking spray.
- Lay the fillets in a single layer in the pan and spread with the pesto. Broil 5 to 6 inches from the heat for 8 to 10 minutes or until the fish is cooked through, flakes when prodded with a fork, and is opaque.
Recipe courtesy of The Pump Energy Food by Steve Kapelonis and Elena Kapelonis. Copyright 2005 Steve Kapelonis and Elena Kapelonis. All Rights Reserved. Published by Hyperion. Available wherever books are sold.
Nutrition Facts
Calories 201
Calories from Fat 62 (31%)
(11%)Total Fat 7g
(5%)Saturated Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
(26%)Cholesterol 78mg
(6%)Sodium 132mg
(18%)Potassium 632mg
Total Carbohydrate 2g
(1%)Dietary Fiber 0g
Sugars 0g
Sugar Alcohols 0g
(63%)Protein 31g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
Copyright 2025 TraceGains, Inc. All rights reserved.
Read our healthy recipe definitions.
Learn more about TraceGains, the company.
The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2025.