Tag Archives: dinner

Flounder Piccata

Lightly pan fried breaded filet of flounder served in a lemon, wine, butter sauce with capers and parsley. A wonderful way to enjoy flounder, tilapia or any white fish.

We often have this with chicken for those of you who don’t like fish, but I discovered it’s great with fish too, and perfect for Christmas Eve for those of you who eat fish.

Flounder Piccata
Skinnytaste.com
Servings: 4 • Serving Size: 1 piece • Old Points: 5 pts • Points+: 7 pts
Calories: 268.7 • Fat: 7.9 g • Protein: 34.5 g • Carb: 13.6 g • Fiber: 2.9 g • Sugar: 0.1 g
Sodium: 366.5 (without salt)

Ingredients:

4 flounder filets (17 oz total)
freshly ground black pepper
2 large egg whites
2/3 cup seasoned bread crumbs
olive oil spray (about 1 tbsp worth)
1 tbsp light butter
juice of 1 lemon, lemon halves reserved
1/4 cup dry white wine
1/2 cup fat free chicken broth
1 tbsp capers, drained
sliced lemon, for serving
2 tbsp chopped fresh parsley, for serving

Directions:

Season fish with salt and pepper. Heat oven to 200°.

In a shallow bowl, beat the egg whites. Place the bread crumbs in another dish. Dip each fish filet in the egg whites, then bread crumbs.

Heat a large saute pan over medium to medium-low heat. Spray a generous amount of olive oil spray on one side of the fish, and lay it in the pan, oil side down. Spray the other side of the fish generously to coat and cook for 4 to 5 minutes on each side, until fish is opaque and cooked through. Set aside on a platter in a warm oven until you make the sauce.

Over medium heat in the same pan, melt butter, add the lemon juice, wine, chicken broth and the reserved lemon halves, salt, and pepper and bring to a boil. Boil over high heat until the liquid is reduced to half, about 3 – 4 minutes. Discard the lemon halves, add the capers and spoon the sauce over the fish; place a slice of lemon on each filet and top with fresh parsley.

Jamaican Red Beans and Rice

Coconut milk, thyme, scallions and scotch bonnet peppers give this rice dish an island flair! The perfect side dish for chicken, or enjoy this as a meatless main dish with a simple avocado and tomato salad on the side. Vegetarian, vegan and gluten-free!

Rice and beans are a staple in most Latin and Caribbean countries because they are inexpensive and nutritious. Beans are an excellent source of fiber, protein and complex carbohydrates.

The rice is not spicy since the pepper is cooked whole for added flavor and is discarded before it’s finished. Of course, if you want a spicy rice dish, you could chop the scotch bonnet and add it to the rice, but be warned, it will be hot!

You can easily make half the recipe for less servings, but sometimes using a half a can of coconut milk could be such a waste, so I find it easier to make more and save the rest for leftovers.

Jamaican Red Beans and Rice
Skinnytaste.com
Servings: 10 • Serving Size: 3/4 cup • Old Points: 4 pts • Points+: 5 pts
Calories: 192.4 • Fat: 3 g • Protein: 4.9 g • Carb: 35.4 g • Fiber: 2.6 g • Sugar: 0.7 g
Sodium: 133.4 mg (without salt)

Ingredients:

1 tsp coconut oil (or canola)
1 garlic clove, crushed
1/4 cup onion, minced
1 scallion, chopped
1 sprig fresh thyme
15.5 oz can red kidney beans, rinsed and drained
2 cups uncooked long grain rice
salt and fresh ground pepper, to taste
2 1/4 cups water
13.5 oz can (1 3/4 cups) light coconut milk
1 whole scotch bonnet hot pepper (not chopped)

Directions:

In a medium heavy saucepan, heat oil over medium heat; add garlic, scallion, onion and thyme. Sauté a few minutes, then add rice, beans and stir.
Add the coconut milk, water, salt and fresh pepper and place the whole scotch bonnet pepper in the pot, stir to combine and bring to a boil.

Remove and discard the hot pepper and continue to cook the rice until almost all the liquid is absorbed and just skims the top.

Cover; reduce heat to low; simmer for 25 minutes. Remove from heat and keep covered for 10 additional minutes to allow the steam to finish cooking the rice (do not be tempted to lift the lid before that). Serve hot.

Makes 7 1/2 cups.