STARRY FLOUNDER WITH COUSCOUS

by Nikolai Nikitenko March 15, 2016

STARRY FLOUNDER WITH COUSCOUS

Easy baked flounder recipe

Flounder is one of those hidden treasures of the sea that people either love or have never had. Some areas of the world used to have a much easier time getting flounder, while landlocked areas had to go without. Thanks to the internet and modern processing techniques, now just about anyone can try this incredible and healthy fish! Though flounder isn't as popular as the more flashy fish, such as salmon, those of us who know what a special treat this delicious fish can be have already come up with this incredible starry flounder recipe to help others discover this treasure of the sea. Tender couscous, sliced green onions, almonds, and the tang of fresh lemon bring this tasty fish into a whole new category. Read on to discover why and how to cook flounder!

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
  • Magnesium

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.

Tips

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!

SERVES 4
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

DIRECTIONS

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.

Tell us what you think!

 

We at Global Seafoods strive to provide more than affordable, top-quality seafood. We want our customers and site visitors to reap all the benefits of healthy, delicious seafood, so we've created our blog and recipe collection to do just that. Have you tried this flounder recipe? Have an idea or suggestion for a new blog or recipe you'd like to see here? We'd love to hear from you! Please feel free to leave a comment or send an email.

  TO BUY FISH CLICK HERE





Nikolai Nikitenko
Nikolai Nikitenko

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