FRIENDLY KID


SAUTÉED FLOUNDER WITH RICE SALAD


A squeeze of lemon on both fish and salad makes this simple dish extra good. Flounder has a mild flavor that even kids will like.


PREP TIME 10 MIN. – COOK TIME 13 MIN. READ IN 23 MIN. – SERVINGS 4


1 (8.8 oz) pkg 90 Second Rice 1 onion 3 stalks celery 1 lemon 3 tbsp butter 1 tbsp curry powder ½ cup frozen peas, thawed


½ cup packaged matchstick-cut carrots 1 (12 oz) pkg Nature’s Promise Free From Flounder fillets, thawed ¹∕³ cup parsley


STEP 1 Cook the rice according to package directions. Transfer to a serving bowl and set aside. Meanwhile dice the onion and chop the celery. Slice the lemon and set aside. STEP 2 Heat 1 tbsp butter in a frying pan and cook the onion over medium-low heat for 5 min. Add the curry powder and rice and cook for 1 min. Add the celery, peas and carrots and cook for an additional 4 min. Transfer to a large bowl and cool slightly. Wipe out the pan with paper towels. STEP 3 Sprinkle the fillets with salt (in moderation) and pepper. Heat the remaining 2 tbsp butter in the frying pan and sauté the fish 3 min., or until golden brown, turning halfway. Meanwhile, finely chop the parsley and mix with the rice. Season with salt (in moderation) and pepper. Serve the rice salad with the fish and lemon slices.


Per serving: 255 calories, 11g fat, 6g saturated fat, 61mg cholesterol, 291mg sodium, 26g carbohydrate, 3g fiber, 3g sugar, 14g protein


3 SAUCY WAYS TO TOP FISH


Lemon & caper After you’ve removed the


fish, add a chopped


shallot, ²⁄³ cup of white wine or broth and the juice of half a lemon. Simmer for 3-5 min., or until slightly thickened. Stir in 1 tbsp butter and 2 tbsp each capers and parsley.


Tomato Remove the fish and add a pint of cherry tomatoes to the pan. Cook over high heat until they burst, crushing with the back of a spoon. Drizzle with balsamic vinegar and olive oil.


Garlic & herb Remove the fish and add a splash of olive


oil, 1 minced garlic clove and 1 cup of panko breadcrumbs to the pan. Sauté until golden brown. Stir in chopped mixed herbs, like basil, parsley and mint.


MARCH/APRIL 2016 67


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