Flounder with Bananas Almonds and Rum

Nutriscore Rating: 67/100

Elevate your seafood repertoire with this unique and indulgent recipe for Flounder with Bananas, Almonds, and Rum. Perfectly pan-seared flounder fillets boast a golden, crispy exterior, pairing beautifully with a luxurious topping of caramelized bananas and toasted almonds. Infused with the deep, smoky sweetness of dark rum and a hint of brown sugar, this dish delivers a perfect balance of savory and sweet flavors. A touch of lemon juice adds brightness, while the nuts provide a satisfying crunch. Ready in just 35 minutes, it’s an impressive yet surprisingly easy recipe that’s perfect for a romantic dinner or an elegant dinner party. Serve it with a scattering of fresh parsley for a stunning presentation that will leave your guests in awe! Keywords: pan-seared flounder, caramelized bananas, rum sauce, seafood dinner, sweet and savory fish recipes.

Recipe Information

• Prep Time: 15 min
• Cook Time: 20 min
• Total Time: 35 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

12 items

• 4 pieces Flounder fillets
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 cup All-purpose flour
• 4 tablespoons Unsalted butter
• 2 tablespoons Olive oil
• 2 pieces Bananas (ripe, but firm)
• 2 tablespoons Brown sugar
• 0.25 cup Sliced almonds
• 2 tablespoons Dark rum
• 1 tablespoon Lemon juice
• 1 tablespoon Chopped parsley (optional, for garnish)

📝 Instructions

12 steps

1. Sprinkle the flounder fillets with salt and black pepper on both sides.

2. Lightly dredge the flounder fillets in all-purpose flour, shaking off excess flour.

3. In a large skillet, heat 2 tablespoons of butter and 2 tablespoons of olive oil over medium heat.

4. Carefully place the flounder fillets in the skillet and cook for 3-4 minutes per side, or until golden brown and cooked through. Remove the fillets from the skillet and set aside on a plate, keeping them warm.

5. Peel and slice the bananas lengthwise, then cut each half into 2-3 pieces.

6. In the same skillet, add the remaining 2 tablespoons of butter and brown sugar. Stir until the sugar dissolves and starts to caramelize, about 1-2 minutes.

7. Add the sliced bananas to the skillet and cook for 2-3 minutes, gently turning them to coat in the caramel while being careful not to break them apart.

8. Sprinkle the sliced almonds over the bananas and cook for another minute, allowing them to toast slightly in the caramel.

9. Carefully pour in the dark rum and stir to combine. Let the mixture simmer for 1-2 minutes to allow the alcohol to cook off slightly.

10. Stir in the lemon juice and remove the skillet from heat.

11. To serve, place one flounder fillet on a plate and spoon the caramelized bananas and almonds over the top. Garnish with chopped parsley, if desired.

12. Serve immediately and enjoy this sweet and savory dish!

Nutrition Facts

1 serving (242.7g)

Calories		471
% Daily Value*
Total Fat		24.8 g	32%
	Saturated Fat	9.0 g	45%
	Polyunsaturated Fat	0.0 g
Cholesterol		81 mg	27%
Sodium		580 mg	25%
Total Carbohydrate		34.0 g	12%
	Dietary Fiber	3.2 g	11%
	Total Sugars	13.8 g
Protein		26.2 g	52%
Vitamin D		3.2 mcg	16%
Calcium		62 mg	5%
Iron		1.7 mg	9%
Potassium		683 mg	15%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 894 cal (48.2%%)

Protein: 418 cal (22.6%%)

Carbs: 542 cal (29.2%%)