Pecan-Crusted Flounder
Cranberry Brown Rice and Thyme Green Beans
Ingredients
- 1½ lb flounder fillets
- ½ tsp salt
- ½ tsp pepper
- 1 cup finely chopped pecans
- 1 cup panko breadcrumbs (preferably whole wheat)
- 1 tsp lemon zest
- 2 large eggs, beaten
- 2 Tbsp butter, divided
- 2 Tbsp olive oil, divided
- 1 lemon, cut into 6 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 1 Tbsp butter with 1 Tbsp oil in a large nonstick skillet over medium heat; add 3 fillets, and cook 3 to 4 minutes per side or until fish flakes with a fork. Repeat with remaining oil, butter, and fish. Serve with lemon wedges.
Side Dish Ingredients
- 1 cup long-grain brown rice, rinsed
- ½ cup dried cranberries
- 2 (12-oz) pkg trimmed green beans
- 2 Tbsp butter
- ½ tsp dried thyme
- ½ tsp salt
- ½ tsp pepper
Side Dish Instructions
- Cook rice according to package directions; add cranberries during last 5 minutes of cooking.
- Meanwhile, microwave green beans according to package directions; transfer to a bowl. Stir in butter, thyme, salt, and pepper.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
256
|
224
|
480
|
| Fat (g) | 18 | 5 | 23 |
| Sat. Fat (g) | 4 | 3 | 7 |
| Protein (g) | 17 | 4 | 21 |
| Carb (g) | 7 | 43 | 50 |
| Fiber (g) | 2 | 5 | 7 |
| Sodium (mg) | 553 | 203 | 756 |
Low Calorie Meal Plan
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