Flounder with Herbed Couscous

Dairy Free
Health score
30%
Flounder with Herbed Couscous
45 min.
4
535kcal

Suggestions

Ingredients

  • tablespoons cooking oil 
  • 1.3 cups couscous 
  • 0.8 cup flat-leaf parsley leaves loosely packed
  • pounds sushi-grade yellowtail flounder 
  • 0.3 cup flour 
  • 0.8 teaspoon fresh-ground pepper black
  • teaspoons juice of lemon 
  • 1.3 teaspoons salt 
  •  scallions including tops green chopped
  • 2.3 cups water 

Equipment

  • frying pan
  • sauce pan
  • blender

Directions

  1. In a blender, puree the parsley and scallions with the lemon juice, 2 tablespoons of the oil, 1/4 cup of the water, and 1/4 teaspoon each of the salt and pepper.
  2. In a medium saucepan, bring the remaining 2 cups water to a boil with 3/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Stir in 3 tablespoons of the parsley puree and the couscous. Cover, remove from the heat, and let sit for 5 minutes.
  3. In a large nonstick frying pan, heat the remaining 2 tablespoons oil over moderately high heat.
  4. Sprinkle the fish with the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Dust the flounder with the flour and shake off any excess. Saut the fish until brown and just done, about 2 minutes a side for 1/2-inch-thick fillets.
  5. Serve the fish on the couscous with the remaining parsley puree on the top.
  6. Fish Alternatives: Any mild-tasting fish fillets will go well with the relatively delicate sauce. Try lake perch, whiting, croaker, drum, or bass, or of course, any of the flounder family, such as lemon or gray sole.
  7. Variation: Flounder with Basil and Parsley Couscous: Make the herb puree with 1/4 cup fresh basil and 1/2 cup flat-leaf parsley leaves.
  8. Wine Recommendation: Match the tartness of the lemon juice with an acidic white wine. Try a good-quality Soave or Orvieto from Italy.

Nutrition Facts

Calories535kcal
Protein27.95%
Fat32.39%
Carbs39.66%

Properties

Glycemic Index
59
Glycemic Load
31.71
Inflammation Score
-8
Nutrition Score
27.262173818505%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
24.24mg
Luteolin
0.12mg
Kaempferol
0.25mg
Myricetin
1.67mg
Quercetin
0.68mg

Nutrients percent of daily need

Calories:535.24kcal
26.76%
Fat:18.94g
29.14%
Saturated Fat:2.13g
13.33%
Carbohydrates:52.18g
17.39%
Net Carbohydrates:48.45g
17.62%
Sugar:0.32g
0.36%
Cholesterol:102.06mg
34.02%
Sodium:930.35mg
40.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.78g
73.56%
Vitamin K:207.77µg
197.87%
Selenium:63.05µg
90.07%
Phosphorus:687.53mg
68.75%
Vitamin B12:2.56µg
42.71%
Vitamin D:6.35µg
42.34%
Manganese:0.61mg
30.62%
Vitamin E:4.01mg
26.72%
Vitamin B3:5.02mg
25.09%
Vitamin A:1084.56IU
21.69%
Vitamin C:17.06mg
20.68%
Magnesium:76.88mg
19.22%
Potassium:553.55mg
15.82%
Vitamin B6:0.31mg
15.26%
Fiber:3.72g
14.9%
Folate:58.67µg
14.67%
Vitamin B1:0.22mg
14.61%
Iron:2.22mg
12.36%
Vitamin B5:1.23mg
12.29%
Copper:0.25mg
12.29%
Zinc:1.42mg
9.49%
Calcium:88.74mg
8.87%
Vitamin B2:0.15mg
8.58%
Source:My Recipes