Slow Cooker
Pecan-Crusted Flounder
Cranberry Brown Rice and Thyme Green Beans
Ingredients
- ½ lb flounder fillets
- ⅛ tsp salt
- ⅛ tsp pepper
- ⅓ cup finely chopped pecans
- ⅓ cup panko breadcrumbs (preferably whole wheat)
- ½ tsp lemon zest
- 1 large egg, beaten
- 2 tsp butter
- 2 tsp olive oil
- ½ lemon, cut into wedges
Instructions
- Sprinkle fish with salt and pepper. Combine nuts, panko, and lemon zest in a shallow bowl. Dredge fish in egg, and coat in nut mixture.
- Melt butter with oil in a large nonstick skillet over medium heat; add fillets, and cook 3 to 4 minutes per side or until fish flakes with a fork. Serve with lemon wedges.
Side Dish Ingredients
- ⅓ cup long-grain brown rice, rinsed
- ¼ cup dried cranberries
- 1 (12-oz) pkg trimmed green beans
- 1 Tbsp butter
- ¼ tsp dried thyme
- ¼ tsp salt
- ¼ tsp pepper
Side Dish Instructions
- Cook rice according to package directions; add cranberries during last 5 minutes of cooking.
- Microwave green beans according to package directions; transfer to a bowl. Stir in butter, thyme, salt, and pepper.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
251
|
279
|
530
|
| Fat (g) | 18 | 7 | 25 |
| Sat. Fat (g) | 4 | 4 | 8 |
| Protein (g) | 17 | 6 | 23 |
| Carb (g) | 7 | 52 | 59 |
| Fiber (g) | 2 | 7 | 9 |
| Sodium (mg) | 498 | 304 | 802 |
Clean Eating Meal Plan
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