Starry Flounder Recipe With Couscous
Easy Baked Starry Flounder Recipe With Couscous
Why starry flounder?
Seafood is known worldwide to be an excellent choice for healthy eating, without sacrificing flavor and enjoyment. Naturally rich in flavor, it's a great source of lean protein and is incredibly low in calories. In a single eight ounce serving of flounder, you'll get about 200 calories with an impressive 34 grams of protein. At only 12 grams of fat per eight ounce serving, and a modest seafood taste, this is an excellent choice for many methods of cooking. Sauces, spices, and flavors will absorb into the meat, ensuring each bite is perfect. Flounder's preparation is generally quite simple, and the fillets hold up well, even when marinating up to two hours.
Health benefits of flounder:
- Low fat
- High protein
- Low calorie
- Vitamins D, B12, and B6
Kitchen skill: beginner
We believe this recipe is a beginner level, boasting ease of preparation, simple ingredients, and basic kitchen skills. If you purchase the starry flounder fillets for sale from Global Seafoods, your prep time is even lower since the flounder is already cut into proper fillets. Your time to prepare this recipe for baking is a scant ten minutes, and the cooking time of thirty-five minutes is just enough to get another side dish done or to relax while dinner is cooking. This is a good choice for a healthy meal on a busy work day.
The hardest part of this recipe is the couscous, but even that isn't very tough to do properly. Follow the instructions in the recipe and you should have perfect couscous. If you prefer even easier prep, replace the couscous with any rice of your choice. The hot pepper sauce in this flounder recipe is optional, but we suggest you try it the first time with the hot sauce. It adds a nice level of flavor and helps elevate the fish's natural flavor. As with most herbs, you can replace the fresh herbs with dried if that's what you have on hand. But the next time you're able, we suggest getting some fresh herbs and seeing the difference in flavor!
PREP TIME 10 minutes
COOK TIME 35 minutes
- 2/3 cup uncooked couscous
- 1/4 cup sliced green onions
- 1 teaspoon ground coriander
- 3/4 teaspoon paprika
- 1/4 teaspoon hot pepper sauce
- 1/2 cup sliced almonds
- 1/2 cup currants
- 1 can (14 oz.) chicken broth, divided
- 4 Alaska Starry Flounder fillets (4 to 6 oz. each)
- 2 Tablespoons melted butter or margarine
- 1 lemon, thinly sliced
- 2 Tablespoons chopped fresh parsley
Rinse any ice glaze from frozen Alaska Sole fillets under cold water; pat dry with paper towel. Place fillets in a single layer on top of couscous. Brush each fillet with butter and top with lemon slices.
Cover pan and place in heated oven; roast 30 to 35 minutes for frozen fillets or 20 to 25 minutes for fresh/thawed fish. Cook just until fish is opaque throughout. Sprinkle with parsley before serving.
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