Flounder & Shrimp Minted Broth


flounderandshrimpmintbroth

Follow Me on Pinterest

Serves 4  Cook Time 45 minutes

Ingredients:
non-stick cooking spray
1 1/2 tbsp olive oil
2 leeks, trimmed, sliced thin, and rinsed
1 tbsp garlic, minced
1/4 tsp salt
4 (4oz) thick flounder fillets
12 raw, cleaned tails on shrimp
1 c low-sodium chicken broth
1/4 c dry white wine
1 tbsp green curry paste
2 tbsp fresh mint, chopped

Directions:

  1. Spray a medium non-stick skillet with spray, add oil and heat over medium. Add the leeks and saute for 3 minutes, stirring. Add garlic and cook 3 additional minutes.
  2. Sprinkle the fish with salt over both sides and place them in the pan on top of the leeks. Add the shrimp.
  3. Combine the broth, wine, and curry paste in a small bowl and whisk to combine. Add the curry to the pan and bring to a boil. Cover ,reduce heat and simmer for 10 minutes.
  4. Place 1 fillet in a bowl and evenly divide the shrimp and broth. Sprinkle each bowl with mint.

Nutrition Info: calories 115, fat 2.9g, protein 11.9g, carbohydrates 7.8g, fiber 1g, sodium 581mg

 

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

Connect with us on Facebook

Sauteed Flounder with Herbs


mmcsauteed-flounder

Follow Me on Pinterest

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.

Metabolic Medical Center RecipesMetabolic Medical Center 
Metabolic Recipes

Connect with us on Facebook