Flounder With Herbed Couscous Recipe

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Flounder With Herbed Couscous
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Ingredients:

Directions:

  1. 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.
  2. 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.
  3. 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.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 562.47 Kcal (2355 kJ)
Calories from fat 186.82 Kcal
% Daily Value*
Total Fat 20.76g 32%
Cholesterol 102.04mg 34%
Sodium 1622.43mg 68%
Potassium 568.15mg 12%
Total Carbs 55.26g 18%
Sugars 0.34g 1%
Dietary Fiber 4.58g 18%
Protein 36.4g 73%
Vitamin C 17.4mg 29%
Iron 2mg 11%
Calcium 125.8mg 13%
Amount Per 100 g
Calories 119.79 Kcal (502 kJ)
Calories from fat 39.79 Kcal
% Daily Value*
Total Fat 4.42g 32%
Cholesterol 21.73mg 34%
Sodium 345.51mg 68%
Potassium 120.99mg 12%
Total Carbs 11.77g 18%
Sugars 0.07g 1%
Dietary Fiber 0.98g 18%
Protein 7.75g 73%
Vitamin C 3.7mg 29%
Iron 0.4mg 11%
Calcium 26.8mg 13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 12.2
    Points
  • 14
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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