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Related recipes: Flounder, Garlic, Herbs, Low-Carb, Main Dishes, Nuts and Seeds, Seafood, Summer, The Pump Energy Food
Wow! We love this dish with a light pesto sauce spread directly on the flounder before it's broiled to a perfect turn. Flounder is mild tasting, making room for the more powerful flavor of the basil and pine nut pesto. When you're finished with your meal, you feel satisfied but never overfed. Instead you will feel pleasingly sated.
Yield: 6 servings
3 Tbs pine nuts
2 large bunches fresh basil, large stems discarded, leaves washed and shaken dry (leave water clinging to the leaves; about 2 cups loosely packed leaves)
juice of 1 lemon
2 cloves garlic, coarsely chopped
1 Tbs olive oil
pnch of sea salt, optional
olive oil cooking spray
6 fillets flounder or sea bass (about 2 pounds)
Spread the pine nuts in a small, dry skillet. Toast over medium heat for 1 to 2 minutes, shaking the pan gently, until the pine nuts are lightly browned and fragrant.
In the bowl of a food processor fitted with the metal blade, combine the basil, lemon juice, garlic, pine nuts, oil, and salt, if using. Process the pesto until nearly smooth but with a little texture.
Preheat the broiler. Spray the broiling pan with cooking spray.
Lay the fillets in a single layer in the pan and spread with the pesto. Broil 5 to 6 inches from the heat for 8 to 10 minutes or until the fish is cooked through, flakes when prodded with a fork, and is opaque.
Recipe courtesy of The Pump Energy Food by Steve Kapelonis and Elena Kapelonis. Copyright © 2005 Steve Kapelonis and Elena Kapelonis. All Rights Reserved. Published by Hyperion. Available wherever books are sold.
Copyright © 2007 Healthnotes, Inc. All rights reserved. www.healthnotes.com
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.
