Two Sisters, One Kitchen

Quick, healthy meals by a loving team. See what’s cooking in J & K's kitchen!

Flounder with Spicy Black Bean and Corn Salsa October 6, 2010

Flounder with Spicy Black Bean and Corn Salsa

Jamie says:  Somehow, I just can’t stay out of the kitchen.  I made this on a night I said I’d have canned soup for dinner.  I think it was well-worth the effort.

Flounder with Spicy Black Bean and Corn Salsa

  • 12 oz fresh frozen flounder fillets (Publix brand, located in seafood freezer section)
  • 2 Tbsp Smart Balance original with flax light buttery spread
  • 1 tsp parsley
  • dash garlic salt
  • dash freshly ground pepper
  • 2 ears corn on the cob
  • 1 Tbsp extra virgin olive oil (Filippo Berio)
  • 1/8 tsp crushed red pepper flakes
  • dash salt
  • 1 can seasoned black beans (Publx)
  • cooking spray (PAM)


  1. Preheat oven to 400°F.  Spray a pan with cooking spray.  Rinse flounder fillets, allow to drip dry, and place on pan.  Thinly slice butter and place on top of fish fillets along with parsley, garlic salt, and pepper.  Cook for about 10 minutes or until fish is opaque and separtes easily with a fork.
  2. Peel husks from corn.  Wash corn cobs.  Hold corn cob vertically, and use a sharp knife to cut kernels off of cob.  Place a saute pan on a burner set on medium heat.  Add olive oil.  Add corn to pan along with red pepper flakes and salt.  Stir frequently and cook until golden yellow.
  3. Pour can of beans (and liquid) into a bowl.  Heat on high for 3 minutes in the microwave.  Drain beans.
  4. Assemble meal.  Serves: 2.  Enjoy!

The fish is light and has a good buttery garlic flavor.  The black bean and corn salsa is bold and has a nice kick to it.

Nutrition note:  Flounder is low in fat and high in protein.  Six ounces of cooked flounder contains only 2 g of fat (plus any fat that’s added) and 40 g of protein.


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