Best Flounder With Herbed Couscous Recipes
FLOUNDER WITH HERBED COUSCOUS
A puree of parsley and scallions mixed with lemon juice and oil both flavors the couscous and acts as a sauce for the fish. The taste of flat-leaf parsley really comes through if you use the flat-leaf variety. 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. 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. Wine: Match the tartness of the lemon juice with an acidic white wine. Try a good-quality Soave or Orvieto from Italy. From African Quick From Scratch Fish & Shellfish, Food & Wine.
Provided by NcMysteryShopper
Categories One Dish Meal
Time 20m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- 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.
- 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.
- In a large nonstick frying pan, heat the remaining 2 tablespoons oil over moderately high heat. 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. Sauté the fish until brown and just done, about 2 minutes a side for 1/2-inch-thick fillets. Serve the fish on the couscous with the remaining parsley puree on the top.
STEAMED FLOUNDER WITH VEGETABLE COUSCOUS
Everyone knows steamed fish is heart-healthy -- the trick is making it appetizing, too. In just 20 minutes, dish up an elegant supper from the microwave. The Provencal trio of red bell pepper, zucchini, and olive oil enlivens couscous; the fish steams in the microwave, ensuring that it stays moist. Finish it with a drizzle of zippy Dijon vinaigrette.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Time 20m
Number Of Ingredients 9
Steps:
- In a 2-quart shallow microwave-safe dish, combine couscous, bell pepper, zucchini, oregano, 1 tablespoon oil, and 1 1/4 cups water. Season with salt and pepper. Cover, and microwave on high until vegetables are crisp-tender, about 3 minutes. Stir mixture.
- Dividing evenly, spread 1 tablespoon mustard over one side of fish; season with salt and pepper. Roll up each fillet, and place on top of couscous. Cover, and microwave on high until fish is almost cooked through, about 4 minutes. Let stand, covered, 5 minutes, to finish cooking.
- Meanwhile, make vinaigrette: In a small bowl, whisk remaining teaspoon mustard with vinegar and remaining 2 tablespoons oil. Season with salt and pepper. Drizzle fish and couscous with vinaigrette, and season with ground pepper. Serve.
Nutrition Facts : Calories 455 g, Fat 13 g, Fiber 3 g, Protein 44 g
BAKED FLOUNDER WITH HERBED MAYO AND VERMOUTH
From an old cookbook submitted by someone named Brewster D. Dogget of Wiscasset, Maine. I had cut this out of the book but haven't made it yet. I make a similar fish with mayo that my mother in law gave me but this is a little different with the vermouth. I broil my fish at the end for a brief time until it just starts to brown. Hope you like this.
Provided by Oolala
Categories Very Low Carbs
Time 35m
Yield 4-6 serving(s)
Number Of Ingredients 10
Steps:
- Wash, pat dry, and place fish in greased baking dish (11 1/2 X 7 1/2 X 1 3/4). Fillets will overlap.
- Thoroughly mix next 7 ingredients.
- Spread mayo mixture on top of fish.
- Pour vermouth over the fish.
- Bake uncovered in a 350 degree oven for 30 minutes.
Nutrition Facts : Calories 253.6, Fat 6.4, SaturatedFat 1.2, Cholesterol 111.7, Sodium 264.5, Carbohydrate 3.6, Fiber 0.3, Sugar 1.2, Protein 43
STEAMED FLOUNDER WITH VEGETABLE COUSCOUS
FLAVOR BOOSTER Everyone knows steamed fish is healthy-the trick lies in making it flavorful, too. Here, flounder fillets are spread with Dijon, rolled up, and cooked atop a bed of couscous and vegetables. A drizzle of vinaigrette provides the finishing touch.
Yield serves 4
Number Of Ingredients 10
Steps:
- In a 2-quart shallow microwave-safe dish, combine couscous, bell pepper, zucchini, oregano, 1 tablespoon oil, and the water. Season with salt and pepper. Cover and microwave on high until vegetables are crisp-tender, about 3 minutes. Stir mixture.
- Dividing evenly, spread 1 tablespoon mustard over one side of fish; season with salt and pepper. Roll up each fillet, and place on top of couscous. Cover and microwave on high until fish is almost opaque throughout, about 4 minutes. Let stand, covered, 5 minutes, to finish cooking.
- Meanwhile, in a small bowl, whisk remaining 1 teaspoon mustard with the vinegar and remaining 2 tablespoons oil. Season with salt and pepper. Drizzle fish and couscous with vinaigrette, and season with pepper. Serve immediately.
- (Per Serving)
- Calories: 455
- Fat: 13g (2.1g Saturated Fat)
- Protein: 43.8g
- Carbohydrates: 38.3g
- Fiber: 3.4g
HERBED COUSCOUS
A really fast, simple side dish. Use any kind of broth that works with your menu, or even plain water. Use any soft green herb (parsley, basil, thyme, chives, dill).
Provided by DrGaellon
Categories Low Cholesterol
Time 20m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- In a medium saucepan, melt butter over medium heat. Add garlic, scallion, a pinch of salt and a few grinds of black pepper. Saute until scallion softens, 2-4 minutes.
- Add couscous and cook, stirring often, until grains begin to brown and it smells nutty.
- Add broth. Bring to a boil, reduce to a simmer, cover, and cook 1 minute, until couscous is tender but firm.
- Stir in parsley and serve.
Nutrition Facts : Calories 322.6, Fat 6.9, SaturatedFat 4, Cholesterol 15.3, Sodium 97, Carbohydrate 53.6, Fiber 3.8, Sugar 0.6, Protein 11.2
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