Sauteed Flounder with Herbs


mmcsauteed-flounder

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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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Warm Butter Lettuce w/ Fresh Herbs


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Serves 6 Cook Time 25 Minutes

Ingredients:
1 Cup dry white wine
1 shallot, sliced thin
1 bay leaf
¼ tsp Splenda or other sugar substitute
½ tsp salt
¼ tsp pepper
4 Tbsp Butter substitute (Try Smart Balance Butter Spray)
2 heads Bibb lettuce, leaves loosely torn
2 Tbsp fresh chives, chopped fine
2 Tbsp fresh parsley, chopped fine
2 Tbsp fresh chervil, chopped fine

Directions:

  1. Bring the wine, shallot, bay leaf, splenda 1/2 tsp salt and 1/4 pepper to a simmer in a skillet over medium-high heat. Cook until reduced to about 2 tablespoons (8-10 minutes).
  2. Remove from the heat and discard the bay leaf. Whisk in the butter substitute and 1 teaspoon of water until smooth.
  3. Combine the lettuce and herbs in a large bowl. Add the warm dressing and toss to coat. Serve immediately.

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

Metabolic Medical Center RecipesMetabolic Medical Center 
Metabolic Recipes