Quick-cooking and light, seafood provides a variety of meals that are both delicious and nutritious.
Browned Butter Flounder with Lemon Snap Peas
Time: 35 minutes
Flavor Hit: Browning the butter for this sauce, a classic French preparation called meunière, adds a toasty nuttiness, balanced with bright lemon. Just a little goes a long way to coat the delicate flounder fillets.
Serve with Brown Rice Pilaf with Pecans: Heat 1 (8.8-ounce) package precooked whole-grain brown rice blend (such as Uncle Ben's) according to the package directions. Heat a large skillet over medium heat. Add 2 teaspoons olive oil to pan; swirl to coat. Add 1 thinly sliced leek (white and light green parts only) and 2 cups sliced shiitake mushroom caps, and sauté for 4 minutes or until tender, stirring occasionally. Add ¼ cup water, scraping pan to loosen browned bits. Stir in cooked rice, 3 tablespoons chopped toasted pecans, ¼ teaspoon salt, and ¼ teaspoon freshly ground black pepper. CALORIES 162; FAT 7.5g (sat 0.7g); SODIUM 160mg