SEARED FLOUNDER WITH


ORANGE, FENNEL, AND ARTICHOKE This tasty fish dish is fast, fresh, and affordable.


READY IN 15 MIN. – SERVINGS 4


1 orange 1 tbsp thyme 4 (6–8 oz) fresh or thawed flounder


2 tbsp extra virgin olive oil 1 fennel bulb 1 (14 oz) can artichoke hearts, drained


STEP 1 Preheat a large skillet over medium-high heat. In a bowl, zest the orange, then mix with thyme leaves and pepper, to taste. Pat fish dry with a paper towel and rub orange-zest mixture into fish. Add oil to skillet, and cook fish for 2 min., or until golden brown. STEP 2 Meanwhile, cut the core out of the fennel and slice into -inch thick pieces. Remove fish from the pan and set on a plate, loosely covered with foil. Add the fennel to the pan and cook for about 2 min., or until brown on both sides. Add the artichokes and continue to cook for an additional 3 min., or until tender. STEP 3 Return the fish to the pan, on top of the artichokes. Halve and squeeze the orange over the fish. Cover, reduce heat to medium, and cook for another 3 min. Remove lid and check fish (the meat should flake easily with a fork). Remove from heat and serve immediately.


Per serving: 260 calories, 11g fat, 2g saturated fat, 77mg cholesterol, 813mg sodium, 18g carbohydrate, 8g fiber, 1g sugar, 25g protein


Artichoke hearts


This mildly sweet


and meaty veggie is the secret weapon of any pantry. Top a


pizza, toss with pasta, or mix into a salad.


DECEMBER 2016 107


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