Browned Butter Flounder
Pine Nut-Quinoa Pilaf and Sugar Snap Peas
Ingredients
- 3 (6-oz) flounder fillets (or use tilapia or snapper)
- ¼ tsp pepper
- ⅛ tsp salt
- 2 Tbsp all-purpose flour
- 1½ tsp olive oil
- 2 Tbsp light butter with canola oil
- 1½ tsp chopped fresh parsley
- ½ tsp lemon zest
- 1½ tsp 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 45 seconds 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
- 1 clove garlic, minced
- 1½ Tbsp olive oil, divided
- 2 Tbsp pine nuts
- 1 (8-oz) pkg sugar snap peas
Side Dish Instructions
- Cook whole grains according to package directions; reserve half of cooked grains for later use.
- Meanwhile, cook garlic in 1 Tbsp hot oil in a large skillet over medium-high heat 30 seconds, stirring constantly.
- Add nuts; cook 2 to 3 minutes or until nuts are toasted. Stir in grains.
- Cook sugar snap peas according to package directions; toss with 1½ tsp oil and pepper to taste.
Nutritional Information
| Main | Side | Total | |
| Servings | 3 | 3 | |
| Calories |
174
|
197
|
371
|
| Fat (g) | 8 | 11 | 19 |
| Sat. Fat (g) | 2 | 1 | 3 |
| Protein (g) | 18 | 4 | 22 |
| Carb (g) | 4 | 19 | 23 |
| Fiber (g) | 0 | 3 | 3 |
| Sodium (mg) | 583 | 94 | 677 |
Diabetic Meal Plan
This recipe selected from the eMeals Diabetic Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
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