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.
Yield: 6 servings
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)
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
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.
* Percent Daily Values are based on a 2,000 calorie
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
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered 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.