Flounder with Olives and Lemon


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Serves 4 Cook Time 25 minutes

Ingredients:
2 tsp olive oil (divided)
1/2 c red bell pepper
2 cloves garlic, minced
3/4 c low-sodium chicken broth
2 tbsp kalamata olives, pitted and chopped
1/2 tsp kosher salt
1/2 tsp black pepper
4 (6 oz) flounder fillets
4 tsp fresh oregano, torn
2 lemons, cut into rounds

Directions:

  1. Pre-heat broiler to high.
  2. Heat a medium sauce pan over medium high heat. Add 1 tsp oil and swirl to coat. Add pepper and garlic and cook for 1 minute. Add broth, cover and cook for 7 minutes or until most of the liquid evaporates. Stir in olives, 1/4 tsp salt, and 1/4 tsp pepper.
  3. Sprinkle fish evenly with the remaining salt and pepper. Heat a large oven proof skillet over medium-high heat. Add remaining 1 tsp oil to pan; swirl to coat. Add the fish to the pan and cook for 3 minutes. Turn the fish over and add the oregano and lemon slices and place it in the oven.
  4. Broil for 5 minutes or until the fish is flaky.

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Sauteed Shrimp over Salad


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Shem Creek Shrimp Salad

One dish dinner. Simple. Light. Delicious.

Serves 4 Time 25 minutes

Ingredients:
Shrimp
1 spray olive oil cooking spray
2 tsp olive oil
1 lb large shrimp, peeled and deveined
2 tbsp fresh lemon juice
1 tsp lemon pepper, seasoning
1/4 tsp table salt, or to taste
1/4 tsp black pepper
2 tbsp fresh parsley, fresh, chopped

Salad
2 tbsp red wine vinegar
2 tbsp water
2 tbsp olive oil, extra virgin
1/4 tsp table salt
1/4 tsp black pepper
8 c arugula, baby leaves
2 c baby bella mushrooms, sliced
1 c grape tomatoes, halved
1/4 c red onion, thinly sliced
1 oz parmesan cheese

Directions:

  1. Shrimp: Coat a large skillet with cooking spray and set over medium heat; add oil and heat. Add shrimp; sauté 1 minute. Add lemon juice, lemon herb seasoning, salt and pepper; stir to coat shrimp. Sauté until shrimp are bright pink and cooked through, about 3 minutes.
  2. Remove from heat and stir in parsley.
  1. Salad: In a large bowl, whisk together vinegar, water, oil, salt and pepper until blended. Add arugula, mushrooms, tomatoes and onion; toss to mix and coat.
  2. Transfer 2 1/2 cups of salad mixture onto each of four salad plates. Using a vegetable peeler, shave paper thin slices of Parmesan over each salad. Top with shrimp.

Per 3 oz shrimp
Nutrition Info : calories 146, fat 2.9g, protein 16.3g, carbohydrates 9.4g, sodium 75.8mg

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Sauteed Flounder with Herbs


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Flounder is our fish of choice, but halibut, cod, tilapia or any other light white fish will work great. Garnish with fresh lemon wedges.

Serves 4 Time 20 minutes

Ingredients:
1/2 tsp salt
1/4 tsp black pepper
1 lb flounder fillets
non-stick cooking spray
1/2 tbsp butter substitute (Smart Balance)
1/2 tbsp olive oil
1/4 c white wine, dry variety
1/4 c combination of chives, parsley & tarragon, minced

Directions:

  1. Rub salt and pepper into both sides of fish.
  2. Coat a large skillet with cooking spray and set over medium-low heat; add olive oil and melt the butter sub. in oil. Add wine and increase heat to medium-high; allow wine to reduce by half.
  3. Add fish; cook for 2 to 3 minutes on one side. Flip fish; cook until no longer translucent in the middle, careful not to overcook it, about 2 to 3 minutes more depending on thickness of fish. Remove fish to a serving plate; sprinkle with herbs.

Per 3 1/2 oz filet
Nutrition Info : calories 134.4, fat 4.1g, protein 20.6g, carbohydrates 0.1g, sodium 391.9mg

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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