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Flounder with Peppers and Toasted Pine Nuts

Source of Recipe

ACR


List of Ingredients

Flounder with Peppers and Toasted Pine Nuts


2 Tbsp. pine nuts
1 lb. flounder fillets
1/4 tsp. each salt and pepper
2 Tbsp. Italian style bread crumbs
2 tsp. unsalted butter
2 tsp. olive oil
1 shallot, minced
1 garlic clove, minced
1 red bell pepper, cut into julienne strips
1 tsp. balsamic vinegar
1/2 cup fat-free, reduced-sodium chicken broth
2 Tbsp. chopped fresh basil



Recipe



Toast pine nuts by placing them in a hot skillet and stirring frequently over medium-high heat, about 2 minutes.
Be careful not to let them burn.
Remove from heat and set aside.

Rinse fish and pat dry. Season with salt and pepper.
Dust with breadcrumbs.

In a large skillet, melt butter and olive oil over medium heat.
Add fish and let cook for at least 4 minutes until golden on one side.
Flip over and cook other side for about 3 minutes until fish is cooked through.

Remove fish from pan and set aside.

Add shallots, garlic, and pepper strips to hot pan and sauté until fragrant and slightly wilted, about 2 minutes.

Add vinegar and stock. Increase heat to high and boil until liquid is reduced by half, about 2-3 minutes.

Pour pepper mixture over the fish.

Top with pine nuts and fresh basil. Serve immediately.

Makes 4 servings.

Per serving: 190 calories, 9 g total fat ( 2 g saturated fat), 6 g carbohydrate,
22 g protein, 1 g dietary fiber, 380 mg sodium.