Flounder Recipes
Quick and Easy Meal of Lemon Almond Topped Flounder with Veggie Rice Stir-Fry Ready in Minutes
If you don’t have a lot of time but want to prepare healthy meals, these recipes are for you. For the entree make this Healthy Lemon Almond Topped Flounder that bakes in minutes. While the fish bakes, make the Veggie and Rice Stir Fry. This is another quick and easy recipe allowing you to have a meal of fish, rice and vegetables on the table in minutes. And this meal is also suitable for diabetics.
LEMONY ALMOND-TOPPED FLOUNDER
1 lb skinless flounder fillets
1/2 cup fine dry bread crumbs
2 tbsps butter, melted
1 tsp grated lemon zest
1 tsp lemon juice
1/3 cup sliced almonds
Preheat oven to 350 degrees.
Spray a 10 x 6 x 2-inch baking dish with nonstick vegetable spray. Place fish fillets in a single layer in the prepared dish. In a small mixing bowl, combine the bread crumbs, butter, lemon juice and zest. Mix to blend well. Sprinkle the mixture over the fish fillets and top with the sliced almonds. Bake in a 350 degree oven until tender and golden. The fish is done when the fillets flake easily with a fork. The cooking takes about 7 minutes per 1/2-inch thickness of the fish.
Yields: 4 servings.
VEGGIE AND RICE STIR FRY
1 tbsp olive oil
1 cup julienned carrots
1 cup broccoli florets
1 cup cauliflower, broken into bite-sized pieces
1 cup red onion, sliced and separated into rings
1/4 cup Ranch salad dressing
1/2 tsp curry powder
1 1/2 cups water
1 1/2 cups Minute Rice
Heat oil in a large nonstick skillet over medium-high heat. Add the carrots, broccoli, cauliflower, and red onion rings. Stir-fry the vegetables 3 to 5 minutes until crisp. Add the Ranch dressing and curry powder to the vegetables. Stir well and cook for 1 to 2 minutes. Add water and rice; bring to a boil. Cover pan and remove from the heat. Let stand 5 minutes before serving.
Enjoy!
About the Author
For more of Linda’s recipes and diabetic information visit her at http://diabeticenjoyingfood.squarespace.com
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