Eileen’s Recipes: Flounder Almondine

Flounder Almondine. Photo by Paul. Edward Weston, the famous photographer, slept with his models. Paul gets to dine on his.

By Eileen Goldfinger, Food and Garden Editor    @Tropicana Forum


1/2 pound flounder

freshly ground black pepper

1 teaspoon extra virgin olive oil

1 teaspoon Smart Balance margarine


1 tablespoon minced parsley

1 teaspoon Smart Balance margarine

1 tablespoon extra virgin olive oil

2 cloves garlic, minced

2 tablespoon fresh lemon juice

1/8 teaspoon freshly ground black pepper

1/4 cup Kitchen Basics seafood broth or chicken broth

10 whole roasted almonds, chopped

Sauce preparation:

In a small sauce pan heat margarine and olive oil on low and add minced garlic.

Let garlic soften in mixture for 10 minutes. Add additional ingredients, stir, raise the heat to medium-low and simmer until fish is ready to be served.

Fish preparation:

Heat 10 inch non-stick fry pan on medium for 10 minutes.  Add oil and margarine and brush them to cover bottom of pan.

Sprinkle black pepper lightly on both sides of flounder filets. When oil and margarine start to bubble, add filets to pan and cook until fish browns;  then turn filets over and brown on other side.

Place filets on plate and serve sauce on the side.

Serves 2

Cooks note:

The fresh flounder is from Iceland.

The corn and tomatoes are from New Jersey farms.

The wine is a Pinot noir from France. (Note the fleur de lis on the glass)


SOUNDTRACK:  Let’s listen to something French while we are waiting for dinner.   It’s Rina Ketty  in 1938 with “J’Attendrai”  (I Wait)


Editor’s Note:  This amazingly delicious recipe is a perfect heart healthy dish.  We have fresh fruits and vegetables, no sugar, no added salt, low calorie content, excellent portion size, protein, minimal carbs, good oils (fish,  olive, and Smart Balance in small doses), red wine, and nuts (almonds are particularly healthy.)  The corn on the cob, without butter, but with a small amount of margarine, is about 150 calories, mostly from the complex carbohydrate content.

Eileen wrote the cookbook portion of our patient education book  “Prevention Does Work: A Guide to a Healthy Heart.”  The book is available at barnesandnoble.com, amazon.com and iUniverse.com .

Paul Goldfinger, MD


By Eileen and Paul Goldfinger. Prevention Does Work.