Flounder with lemon herb sauce

Flounder and Tilapia are two regular staples of my diet.  I eat one or the other at least once a week.  They are both fairly inexpensive types of fish.  This recipe is quick and easy to make.  It’s fairly healthy and it tastes great too.


Olive Oil

Flounder Fillets (3-4)


1/2 cup of organic chicken broth

Salt and Pepper

2 TBS lemon juice

Chopped parsley

Chopped chives


1)  Coat the bottom of a skillet with olive oil and heat to high

2)  Sprinkle salt and pepper on flounder fillets

3)  Dredge fillets in the flour

4)  Pan fry the flounder fillets in the hot olive oil until golden (about 2 minutes on each side)

5)  Remove fillets from pan and keep warm

6)  Lower heat to low and quickly add chicken broth

7)  Stir broth to release any bits of fish that are stuck to the bottom of the pan

8)  Add lemon juice

9)  Reduce the mixture by about half

10)  Pour sauce over fish fillets

11)  Sprinkle fillets with parsley and chives

12)  Serve

I usually serve this entree with some rice or couscous and perhaps some broccolli. 

Today’s workout was a cycling workout:

Planned workout

10 minutes warmup on stationary bike

40 minutes on stationary bike at level 7

5 minutes cool down

Actual workout

10 minutes warmup

40 minutes on level 7

5 minutes cool down

Total distance travelled: 18.6 miles

I started out fast again, but my legs were killing me.  I thought there was no way I was going to beat last week’s distance.  In the end, however, I did.  I managed 15.1 miles in 40 minutes.  That’s an average rate of 22.8 MPH.

Tomorrow’s tempo run could be tough.  It’s a run 2, walk 1, run 1, walk 1, run 2 format. 

Categorized as Food

Leave a comment

Your email address will not be published. Required fields are marked *