Healthy Cooking
Serves 4
One of my favorite cookbooks is Fish Without A Doubt- the recipes are flavorful and many are low fat and healthy. I found fresh flounder for $9.99 a pound at Fresh Market. You may also substitute sole or tilapia
Ingredients
2 TBSP. olive oil
4 (5 to 6 ounce flounder fillets) about ½ inch thick
Fresh ground sea salt and fresh ground pepper
2 teaspoons lemon zest
5 TBSP. Arugula pesto
2 tsp. dry bread crumbs
Pam food spray
Garnish- lemon wedges
Season the flounder with salt and pepper and drizzle with olive oil
Directions
- Rub ½ teaspoon of lemon zest into the top of each fillet. Spread on a heaping Tablespoon of pesto and then a ½-teaspoon breadcrumbs on each fillet.
Place fillets on a baking sheet that has been sprayed with Pam
You can wither broil the flounder for 5-6 minutes or bake at 400 degrees for about 10-12 minutes.
Serve with a lemon wedge and fresh green vegetable.
Arugula Pesto
Ingredients
1 garlic clove
½ cup pine nuts
6 ounce arugula torn into pieces
¼ cup olive oil
Sea salt
Directions
- Pour garlic and pine nuts in a food processor and pulse. Add arugula by the handful- continue to pulse and make sure the consistency stays as a paste
Gently with the food processor on drizzle olive oil in a steady stream. Season with salt
Store in the refrigerator for up to one week-
