Flounder with Corn and Tasso Maque Choux

Health score
12%
Flounder with Corn and Tasso Maque Choux
45 min.
4
289kcal

Suggestions


Craving a taste of Louisiana with a healthy twist? This Flounder with Corn and Tasso Maque Choux recipe combines the delicate flavor of flaky flounder with the vibrant, comforting flavors of traditional Cajun cuisine. Imagine unwrapping a fragrant foil packet to reveal perfectly cooked fish, infused with citrusy brightness and herbal notes. It's a simple yet elegant dish that's sure to impress.

This recipe is incredibly versatile. Feel free to substitute John Dory if flounder isn't available. The key is to find a firm, white fish that can hold its shape during grilling. The foil packet method ensures that the fish steams in its own juices, locking in moisture and flavor. This also makes for easy cleanup!

The Maque Choux adds a creamy, savory counterpoint to the light and delicate flounder. The combination of sweet corn, smoky tasso ham, and aromatic vegetables creates a symphony of flavors. Not only is this dish incredibly satisfying, but it's also relatively quick to prepare, clocking in at just 45 minutes from start to finish. Perfect for a weeknight dinner or a weekend lunch with friends! Get ready to transport your taste buds to the heart of New Orleans.

Ingredients

  • servings cayenne pepper 
  • 24 ounce john dory fillets with skin)
  • tablespoons beer dark divided
  • tablespoons cooking wine dry white divided
  • small garlic cloves divided sliced
  • slices lime divided unpeeled thin
  • slices cranberry-orange relish divided unpeeled thin
  •  thyme sprigs fresh divided
  • tablespoons butter unsalted divided ()

Equipment

  • baking sheet
  • grill
  • aluminum foil
  • pie form

Directions

  1. Line pie dish with large sheet of foil, leavinglong overhang on 1 side. Separate rings of1 shallot slice; scatter over foil. Top with 1tablespoon butter, sliced garlic clove, 2 limeslices, and 1 orange slice.
  2. Sprinkle 1 fillet onboth sides with salt and cayenne. Arrangefillet, skin side down, atop seasonings indish. Top fillet with 2 thyme sprigs. Spoon2 tablespoons beer and 1 tablespoon winearound fillet. Fold long foil overhang overfillet to opposite edge of foil, pressing foilonto fillet. Fold foil edge over to seal on3 sides, then fold again to double seal.
  3. Transfer packet to baking sheet. Repeatwith remaining seasonings and fillets.
  4. Prepare barbecue (high heat). Arrangepackets, sealed side up, on grill rack. Cookuntil fish feels slightly firm when pressed,about 10 minutes.
  5. Serve with Corn and
  6. Tasso Maque Choux.

Nutrition Facts

Calories289kcal
Protein46.33%
Fat43.03%
Carbs10.64%

Properties

Glycemic Index
59.25
Glycemic Load
1.96
Inflammation Score
-10
Nutrition Score
16.59869545439%

Flavonoids

Malvidin
0.01mg
Catechin
0.23mg
Epicatechin
0.11mg
Hesperetin
9.9mg
Naringenin
2.68mg
Apigenin
0.05mg
Luteolin
0.93mg
Kaempferol
0.27mg
Myricetin
0.08mg
Quercetin
0.18mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:288.69kcal
14.43%
Fat:12.93g
19.9%
Saturated Fat:7.5g
46.85%
Carbohydrates:7.2g
2.4%
Net Carbohydrates:5.59g
2.03%
Sugar:1.93g
2.15%
Cholesterol:103.24mg
34.41%
Sodium:96.91mg
4.21%
Alcohol:2.71g
100%
Alcohol %:1.3%
100%
Protein:31.33g
62.67%
Selenium:57.37µg
81.95%
Phosphorus:372.61mg
37.26%
Vitamin A:1383.89IU
27.68%
Vitamin B6:0.55mg
27.3%
Vitamin B12:1.58µg
26.29%
Potassium:828.72mg
23.68%
Vitamin C:18.89mg
22.9%
Vitamin B3:3.98mg
19.92%
Magnesium:67.24mg
16.81%
Vitamin E:2.07mg
13.79%
Vitamin D:1.74µg
11.61%
Vitamin B1:0.16mg
10.81%
Vitamin B2:0.16mg
9.68%
Manganese:0.18mg
8.76%
Iron:1.35mg
7.5%
Fiber:1.62g
6.46%
Zinc:0.94mg
6.3%
Calcium:59.84mg
5.98%
Folate:22.71µg
5.68%
Copper:0.09mg
4.74%
Vitamin B5:0.39mg
3.86%
Vitamin K:2.95µg
2.81%
Source:Epicurious