Flounder

Number of Servings:  4 Ingredients:  12 shrimp, peeled and deveined 8 sea scallops 4 squid tubes or mantles, sliced into 1/4-inch rings 1 lean white fish fillet, such as catfish, cod, orange roughy, sole, flounder, cut into 8 chunks 8 fresh whole mushrooms 4 sprigs fresh basil OR 1 teaspoon dried basil leaves 2 EACH shallots and small cloves garlic, finely chopped 4 tablespoons white wine, clam juice or broth Pepper to taste Instructions:  Divide the shrimp, scallops, squid, fish and mushrooms into four individual ramekins. Place a sprig of fresh basil on top. If using dried basil, combine with shallot, garlic and wine in a 1-cup glass measure. Microwave on high 2 minutes. Divide wine mixture over seafood; add salt and pepper to taste. Place ramekins in microwave and lay a sheet of wax paper over them. Turning each ramekin halfway around midway through cooking, microwave on high 6 to 7 minutes. Let stand 3 minutes before serving. Serve with rice.

Seafood Alternatives: tilapia, catfish, trout, pollock, cod Number of Servings:  6 Ingredients:  6 medium flounder (or other) fillets 1 cup chopped fresh parsley salt freshly ground black pepper white wine sauce (see below) White Wine Sauce 6 tablespoons margarine 1 1/2 cups sliced mushrooms 1/2 cup thinly sliced shallots 1 cup dry white wine 2 1/2 cups fish or chicken broth 1/2 teaspoon salt 1/4 teaspoon freshly ground white pepper 4 tablespoons all-purpose flour 2 cups heavy cream 1 tablespoon fresh lemon juice Instructions:  Sprinkle fillets with parsley, salt and pepper. Place, in single layer on oiled steamer rack above boiling water. Steam for 6 to 8 minutes, or until fish just begins to flake easily with a fork. Serve with white wine sauce. White Wine Sauce Melt 1 tablespoon margarine in medium saucepan over medium heat. Add mushrooms and shallots and cook, stirring, for 1 minute. Add wine, 1/2 cup broth, salt and pepper. Simmer until liquid is reduced by half. Melt 3 tablespoons margarine in small saucepan over medium heat. Add flour, stirring with a wire whisk. Mix well, then add remaining broth. Blend well, bring to boil and simmer for 10 minutes. Add to mushroom mixture, stir and simmer for 10 minutes. Add cream and simmer for 15 minutes, stirring frequently. Add lemon juice and remaining margarine. Serve over steamed fish.

This sweet orange sauce will entice even the pickiest eater to gobble up their fish! Number of Servings:  4 Ingredients:  ¼ cup flour ¼ cup ground flaxseed ½ teaspoon kosher salt 1/8 teaspoon pepper 1 ½ pounds sole or flounder fillets (about 7 small fillets) 2 tablespoons canola oil 1 cup orange juice 2 tablespoons brown sugar 2 teaspoons cornstarch 1/3 cup golden raisins 1/8 teaspoon nutmeg Instructions:  Preheat the oven to 200°F. Combine the flour, flaxseed, salt, and pepper in a shallow bowl and set aside. Coat the fish on both sides with the flour mixture, shake off excess, and set aside. Heat 1 tablespoon of the oil in a large nonstick skillet over high heat. Add half of the coated fillets. Cook 2 to 3 minutes per side or until golden and cooked through. Put the cooked fish on a plate or baking sheet and place in the oven to keep warm. Repeat with the remaining oil and fish. Whisk together the orange juice, brown sugar, and cornstarch and add to the empty skillet along with the raisins and nutmeg. Place over medium-high heat and bring to a simmer, stirring constantly, and continue to simmer and stir gently until the sauce thickens, about 3 minutes. Place the fish on individual plates. Pour about ¼ cup of the sauce over each piece and serve. Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com Nutrition Information:  370 calories; 12g fat (1g saturated, 2.6g omega-3); 270mg sodium; 33g carbohydrates; 2g fiber; 32g protein; 45% vitamin C

Seafood alternatives: catfish, cod, flounder, ocean perch, orange roughy, pollock, salmon, skate wings, trout Number of Servings:  4 Ingredients:  1 medium tomato, seeded and chopped 2 tablespoons sliced ripe olives 1 tablespoon chopped parsley 1 tablespoon red wine vinegar 1 (16 oz.) package frozen sole fillets, thawed 1/4 cup Dijon mustard, divided 1 (14 1/2 oz.) can chicken broth 1 clove garlic, pressed 1 cup uncooked rice 1 (10 oz.) package frozen chopped spinach, thawed and very well drained Instructions:  Combine the first 4 ingredients in a small bowl, stir well and set aside. Pat fillets dry with paper towels. Using 1 tablespoon mustard, spread a thin layer of mustard over fillets; set aside. Combine broth, remaining 3 tablespoons mustard and garlic in a large skillet; bring to a boil. Add rice, cover, reduce heat and simmer 10 minutes. Stir in spinach. Arrange fillets on top of rice mixture; cover and simmer about 8 minutes or until liquid is absorbed and fish flakes easily with a fork. Spoon tomato mixture over top of fish before serving.

Number of Servings:  4 Ingredients:  1 Pound (4 large) julienne carrots 2 Tablespoons minced parsley 1 teaspoon olive oil 1/8 teaspoon salt 1/8 teaspoon pepper 1 teaspoon coarse-grain Dijon mustard 1 teaspoon honey 4 (4-5 ounces) flounder fillets Instructions:  Combine carrots, parsley, oil, salt, and pepper in a 7x11x2-inch microwave-safe baking dish. Cover with wax paper. Microwave at 100% power 5 minutes, stirring once. To make an even thickness, fold over thin fillets or bend long fillets. Place fillets on top of carrots in the corners of the dish with the thick parts towards the outside and thin parts toward the center. Combine the mustard and honey and spread over fillets. Cover with wax paper. Microwave at 100% power 2 minutes. Rotate fillets, placing cooking parts toward the center and continue to cook 1-3 minutes longer or just until fish flakes easily when tested with a fork. Let stand, covered 2 minutes. Arrange fish and carrots on 4 warm plates. Nutrition Information:  (per serving) Calories: 170 Protein: 22.7g Carbohydrates: 13.3g Fat: 2.82g Cholesterol: 54.4mg Sodium: 229mg

Seafood Alternatives: snapper, orange roughy or other lean white fish such as flounder, cod, sole or pollock Number of Servings:  2 Ingredients:  1 pound catfish, cut into 4 serving pieces 2 cup prepared chunky salsa 2 tomatillos or green tomatoes, chopped (about 1/2 cup) 1 tablespoon chopped fresh cilantro or Chinese parsley 2 teaspoons lime juice 1/4 teaspoon ground coriander Instructions:  Pat fish dry with paper towels. Arrange in an 8-inch square glass baking dish so that pieces are toward the sides of dish. Combine salsa, tomatillos, cilantro, lime juice and coriander. Spoon mixture over fish. Cover with vented plastic wrap. Rotating dish midway through cooking, microwave on high 3 to 4 minutes, or just until fish flakes easily when tested with a fork. Serve on a heated tortilla garnished with sprigs of cilantro.

The next time you’re fishing for a compliment at the dinner table try this recipe. We guarantee there will be no eye rolling when this dish hits the table. Number of Servings:  4 Ingredients:  ½ cup pecans ¼ cup dried bread crumbs 2 to 3 tablespoons canola oil 1 ¼ pounds thin fish fillets such as sole or flounder (approximately 6 to 10 small fillets) Salt and pepper 3 ounces reduced-fat Swiss cheese, thinly sliced Instructions:  Preheat the oven to 400°F. Lightly oil or coat a 9 x 13-inch baking pan with nonstick cooking spray and set aside. In a blender or food processor, combine the pecans and bread crumbs and pulse a few times until well blended but still slightly course. Set aside in a shallow bowl. Place the oil in a separate bowl. Lay the fillets on a cutting board or work surface and season with salt and pepper. Cut the cheese into strips to match the size of the fillets and place a slice on top of each. Roll up the fish starting with the thin end. Carefully dip the fish in the oil, then coat evenly with the pecan mixture. Arrange the rolls, seam side down, on the prepared baking pan. Bake until the coating turns golden brown, the cheese melts, and the fish is cooked through, 15 to 25 minutes, depending on the thickness of the fillets. Moms’ Kitchen Notes: If the fillets are more than 3 or 4 inches wide, slice them lengthwise down the middle to create two smaller pieces. Nutrition Information:  (per serving) 340 calories; 21g fat (2.5g saturated, 1.3g omega-3); 220mg sodium; 8g carbohydrates; 2g fiber; 32g protein; 25% calcium

Number of Servings:  2 Ingredients:  2 flounder or sole fillets, each about 1/4 pound 1/8 teaspoon pepper 2 teaspoons oil 1 package (10 ounces) Japanese or oriental style frozen vegetables, thawed OR 2 cups mixed frozen vegetables, thawed 1 tablespoon low-sodium soy sauce 1 teaspoon corn starch cooked rice (optional) Instructions:  Pat fish dry, season with pepper and place in baking dish. Heat oil in medium skillet or wok until hot. Add vegetables and stir-fry over high heat until tender-crisp, about 3 minutes. Combine soy sauce and corn starch, add and stir-fry about 1 minute longer. Spoon vegetable mixture over center third of fish, fold over ends of fish to enclose vegetables. Cover with foil. Bake at 350 degree F about 10 minutes or until fish flakes easily. Serve with rice if desired.