Browned Butter Flounder
Pine Nut-Quinoa Pilaf and Sugar Snap Peas
Ingredients
- 6 (6-oz) flounder fillets (or use tilapia or snapper)
- ½ tsp salt
- ½ tsp pepper
- ¼ cup all-purpose flour
- 1 Tbsp olive oil
- ¼ cup butter
- 1 Tbsp chopped fresh parsley
- 1 tsp lemon zest
- 1 Tbsp lemon juice
- Lemon wedges
Instructions
- Sprinkle fish with salt and pepper. Place flour in a shallow bowl; dredge fish in flour.
- Cook fish in hot oil in a large skillet over medium-high heat 3 minutes per side or until fish flakes with a fork; remove from skillet.
- Add butter to skillet; cook over medium heat until butter begins to brown. Remove pan from heat; stir in parsley, lemon zest, and lemon juice. Spoon over fish. Serve with lemon wedges.
Side Dish Ingredients
- 1 (8.5-oz) pouch microwavable seven-whole-grains mix
- 2 cloves garlic, minced
- 3 Tbsp olive oil, divided
- ¼ cup pine nuts
- ½ tsp salt, divided
- 2 (8-oz) pkg sugar snap peas
Side Dish Instructions
- Cook whole grains according to package directions.
- Meanwhile, cook garlic in 2 Tbsp hot oil in a large skillet over medium-high heat 30 seconds, stirring constantly.
- Add nuts and ¼ tsp salt; cook 2 to 3 minutes or until nuts are toasted. Stir in grains.
- Cook sugar snap peas according to package directions; toss with 1 Tbsp oil, ¼ tsp salt, and pepper to taste.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
226
|
197
|
423
|
| Fat (g) | 14 | 11 | 25 |
| Sat. Fat (g) | 6 | 1 | 7 |
| Protein (g) | 22 | 4 | 26 |
| Carb (g) | 4 | 19 | 23 |
| Fiber (g) | 0 | 3 | 3 |
| Sodium (mg) | 681 | 288 | 969 |
Low Carb Meal Plan
This recipe selected from the eMeals Low Carb Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
