Spicy Tomato Flounder
Black Bean Couscous with Avocado
Ingredients
- 6 (4-oz) flounder fillets, patted dry (see Note)
- 1½ tsp ground cumin
- ¾ tsp salt, divided
- 2 Tbsp canola oil
- 1½ cups grape tomatoes, quartered
- 3 jalapeño peppers, seeded and minced
- 1 lime, cut in half
Instructions
- Sprinkle fish with cumin and ¼ tsp salt. Cook fish, in batches, in a large nonstick skillet over medium-high heat 3 to 4 minutes per side or until fish flakes with a fork.
- Combine tomatoes, jalapeño peppers, and ½ tsp salt in a bowl.
- Squeeze lime juice over fish; top with tomato mixture.
Side Dish Ingredients
- ¾ cup pearl whole-wheat couscous
- 1 (15-oz) can no-salt-added black beans, drained and rinsed
- ¾ tsp salt
- 2 avocados, cubed
- 1 lime, cut into 6 wedges
Side Dish Instructions
- Cook couscous according to package directions.
- Stir in beans and salt; toss with avocado. Serve with lime wedges.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
160
|
210
|
370
|
| Fat (g) | 6 | 6 | 12 |
| Sat. Fat (g) | 1 | 1 | 2 |
| Protein (g) | 22 | 8 | 30 |
| Carb (g) | 3 | 35 | 38 |
| Fiber (g) | 1 | 9 | 10 |
| Sodium (mg) | 380 | 300 | 680 |
Diabetic Meal Plan
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