Freedom from Emotional Eating, Food & Weight Obsession

From Rita’s Kitchen; Pan Fried Flounder (or Trout) with Tomato Basil Saute

Seafood is a wonderful source of protein!

Here’s a recipe that has become a family favorite, shared with me by my daughter-in-law, Jessie. She used trout. I wasn’t able to find any trout but my grocer did have some frozen wild caught flounder, which worked very well. This recipe is a keeper. Here’s my adaptation.

Pan Fried Flounder (or Trout) with Tomato Basil Saute

3 ounces chopped pancetta

2 cups chopped tomatoes

1 teaspoon minced garlic

Salt and pepper to taste

Handful fresh basil leaves, chopped

2 sprigs thyme, about 3” each, leaves pulled from stems


Flounder or trout fillets, about 4 filets, 4-6 oz each

4 lemon wedges

(Pancetta is an Italian bacon that is cured but not smoked. To substitute, use your favorite bacon or turkey bacon, and you can use less if you like.)

Heat pancetta in a medium skillet over low heat. Cook 4 minutes or just until pancetta begins to brown. Add tomatoes, garlic, pepper and salt and cook for 3 minutes or until tomatoes begin to soften. Remove from heat, and stir in basil and thyme leaves. Meanwhile, film the bottom of a skillet with oil, about a tablespoon or so. Sprinkle fish with salt and pepper and cook filets, turning once, until fish flakes easily with a fork. This takes just a few minutes. Top fish with tomato mixture and serve with lemon wedges.

Tips from Rita’s Kitchen:

No fresh basil? Substitute a teaspoon of dried basil and a couple pinches dried thyme.


Rita Nader Heikenfeld, CCP, CMH, is a Certified Culinary Professional and Certfied Modern Herbalist, educator, author, founding editor of
a popular website that showcases her many interests in healthy living.

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I have worked in the Wellness Field for 30 years. I created an Emotional Eating & Binge Eating Disorder Recovery Program way before most people knew BED was an eating disorder, NOT a “willpower” issue. Personally, I suffered for years before finding answers and the help I needed and deserved! I became a Coach in 1997 to help others who were still suffering as I had. I love being a Coach!


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