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Flounder With Herbed Couscous Recipe

Flounder With Herbed Couscous Recipe

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Ingredients:

Serving

3/4 cup loosely packed flat leaf parsley
2 scallions , including green tops chopped
2 tsp lemon juice
4 tbsp cooking oil
2 1/4 cups water
1 1/4 tsp salt
3/4 tsp fresh ground black pepper
1 1/3 cups couscous
2 lbs flounder fillets, cut to make 4 pieces
1/4 cup flour

Directions:

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.

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Nutrition Facts

Per Serving Per 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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