Flounder with Herbed Couscous Recipe

Flounder with Herbed Couscous Recipe

How To Make Flounder with Herbed Couscous

Seasoned fish fillets are seared and served over herbed couscous that brims with the bright flavors of lemon and parsley puree. Makes a superb dinner!

Preparation: 10 minutes
Cooking: 10 minutes
Total: 20 minutes

Serves:

Ingredients

  • ¾cupflat leaf parsley leaves,loosely, packed
  • 2scallions,including green tops
  • 2tsplemon juice
  • 4tbspcooking oil
  • cupswater
  • tspsalt
  • ¾tspfresh ground black pepper
  • 1cupcouscous
  • 2lbsflounder fillets
  • ¼cupflour

Instructions

  1. In a blender, puree the parsley and scallions with the lemon juice, 2 tablespoons of the oil, ¼ cup of the water, and ¼ teaspoon each of the salt and pepper.

  2. In a medium saucepan, bring the remaining 2 cups of water to a boil with ¾ teaspoon of salt and ¼ teaspoon of the pepper

  3. Stir in 3 tablespoons of the parsley puree and the couscous. Cover, remove from the heat and let sit for 5 minutes.

  4. In a large nonstick frying pan, heat the remaining 2 tablespoons oil over moderately high heat.

  5. Sprinkle the fish with the remaining ¼ teaspoon salt and ¼ teaspoon pepper.

  6. Dust the flounder with the flour and shake off any excess.

  7. Saute the fish until brown and just done, about 2 minutes per side for ½-inch-thick fillets.

  8. Serve the fish on the couscous with the remaining parsley puree on the top.

Recipe Notes

 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.

Nutrition

  • Calories: 481.95kcal
  • Fat: 18.86g
  • Saturated Fat: 2.12g
  • Trans Fat: 0.08g
  • Monounsaturated Fat: 10.16g
  • Polyunsaturated Fat: 4.95g
  • Carbohydrates: 41.24g
  • Fiber: 3.08g
  • Sugar: 0.36g
  • Protein: 35.01g
  • Cholesterol: 102.06mg
  • Sodium: 1039.50mg
  • Calcium: 86.88mg
  • Potassium: 535.97mg
  • Iron: 1.83mg
  • Vitamin A: 73.94µg
  • Vitamin C: 17.36mg
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