First off, sorry for the blurry picture. I’m not sure what happened there.
I’m taking a breather from unpacking to post this recipe I tried a couple of weeks ago. It turned out really well and it was ready in just 20 minutes. This one is courtesy of The Six O’Clock Scramble Newsletter. As always these recipes come with side suggestions, tips and nutrition information.
I’d love to say my kids ate this up but my 4-year old refused to try it and my son wasn’t feeling well. My husband and I both enjoyed it though. And it seems pretty kid-friendly. I’m usually dissatisfied with white fish but this one was tasty!! I used tilapia instead of flounder.
If you try it let me know how it turns out!
In a medium bowl, combine the remaining ingredients.
Press an equal amount of the bread crumb mixture onto the top of each fillet.
Bake the fish until it is white and flakes easily in the center, about 10 minutes. For a browner topping, broil it for the final two minutes of cooking. (Prepare the bread and dipping oil now if you are serving them.) Sprinkle the fish with additional lemon juice before serving, if desired.
Scramble Flavor Booster: Double the garlic and mustard.
Dijon mustard has a very distinctive taste as it is made with the brown mustard seed. It is quite different from yellow mustards, which are made with the white seeds. Dijon mustard is often a better choice for cooking than yellow mustard as it does not break down quite as easily.
|SERVE WITH CARAMELIZED CABBAGE & WHOLE GRAIN BREAD WITH DIPPING, core, and thinly slice 1 head green cabbage. In a heavy skillet over medium heat, heat 2 tsp. olive oil and 2 tsp. butter. When the butter melts, add the cabbage. Cover and cook it for 3 – 5 minutes until it starts to cook down, then remove the cover. Cook the cabbage, turning occasionally (tongs work well), until it starts to get brown, about 15 minutes. Add 1/2 tsp. salt, 1/8 – 1/4 tsp. black pepper and 2 tsp. balsamic vinegar and cook for about 5 more minutes until it is nicely browned.To make a delicious Italian dipping oil for whole grain bread, combine 1/4 cup olive oil, 1 tsp. grated Parmesan cheese, 1/4 tsp. crushed red pepper flakes, and 1/2 – 1 tsp. balsamic vinegar (optional).|
|Nutritional Information per serving (% based upon daily values)|
Calories: 130; Total Fat: 7g, 11%; Saturated Fat: 1g, 5%; Cholesterol: 10mg, 3%; Sodium: 300mg, 13%; Total Carbohydrate: 12g, 4%; Dietary Fiber: 1g, 4%; Sugar: 2g; Protein: 6gNutritional Information per serving with sidedish (% based upon daily values) (1/6 of cabbage & 1 slice bread, 1/6 of oil)
Calories: 350; Total Fat: 17g, 26%; Saturated Fat: 3g, 14%; Cholesterol: 14mg, 4%; Sodium: 727mg, 32%; Total Carbohydrate: 45g, 15%; Dietary Fiber: 8g, 33%; Sugar: 13g; Protein: 14g