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Flounder with Herbed Couscous Recipe

Flounder with Herbed Couscous Recipe

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Ingredients

Count

Nutrition

562

Calories

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Ingredients:

Serving

3/4 cup loosely packed flat-leaf parsley leaves
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 lb 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.
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.
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 Recommendation: Match the tartness of the lemon juice with an acidic white wine. Try a good-quality Soave or Orvieto from Italy.

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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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