Home - Recipes - Seared Flounder with Orange, Fennel and Artichoke

Seared Flounder with Orange, Fennel and Artichoke

This tasty fish dinner is fast, fresh, and affordable. Bright citrus flavor and meaty artichoke hearts accent delicate seared flounder.

Serves 4
260 calories per serving


> 4 (6 - 8 oz) fresh or frozen flounder 
> 1 orange
> 1 tbsp thyme
> 2 tbsp extra virgin olive oil
> 1 fennel bulb
> 1 (14 oz) can artichoke hearts, drained


Preheat a large skillet over medium-high heat. In a bowl, zest the orange, then mix with thyme leaves and pepper, to taste. Pat fish dry with a paper towel and rub orange-zest mixture into fish. Add oil to skillet, and cook fish for 2 min., or until golden brown.
Meanwhile, cut the core out of the fennel and slice into ⅛-inch thick pieces. Remove fish from the pan and set on a plate, loosely covered with foil. Add the fennel to the pan and cook for about 2 min., or until brown on both sides. Add the artichokes and continue to cook for an additional 3 min., or until tender.
Return the fish to the pan, on top of the artichokes. Halve and squeeze the orange over the fish. Cover, reduce heat to medium, and cook for another 3 min. Remove lid and check fish (the meat should flake easily with a fork). Remove from heat and serve immediately.

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