Flounder With Herbed Couscous


Food.com
20 mins (prep 10, cooking 10)
11 ingredients
4 servings
A puree of parsley and scallions mixed with lemon juice and oil both flavors the couscous and acts as a sauce for the fish. The taste of flat-leaf parsley really comes through if you use the flat-leaf variety. Any mild-tasting fish fillets will go well with the relatively delicate sauce. Try lake perch, whiting, croaker, drum, or bass, or of course, any of the flounder family, such as lemon or gray sole. Variation: Flounder with Basil and Parsley Couscous - Make the herb puree with 1/4 cup fresh basil and 1/2 cup flat-leaf parsley leaves. Wine: Match the tartness of the lemon juice with an acidic white wine. Try a good-quality Soave or Orvieto from Italy. From African Quick From Scratch Fish & Shellfish, Food & Wine.

Categories:  3-steps-or-less , african , low-sat.-fat , fish , taste~mood , quick , low-in... , one-dish-meal , time-to-make , <-30-mins , easy , main-dish , bass , seafood , healthy , freshwater-fish , saltwater-fish , sole-and-flounder , tilapia ,
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Ingredients

Nutrition

Serving Size (204.47 g)
Servings 4
Amount per Serving
Calories 242.87 Calories from Fat 5.04
% Daily Value *
Total Fat 0.56g 3.46%
Saturated Fat 0.1g 2.01%
Trans Fat 0.0g %
Cholesterol 0.0mg 0.0%
Sodium 737.98mg 123.0%
Total Carbohydrate 50.22g 66.96%
Dietary Fiber 3.69 g 59.09%
Sugars 0.09 g %
Protein 8.36g 66.86%
Vitamin A 0.82IU% Vitamin C 0.95mg%
Calcium 20.98mg% Iron 0.9mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
packed flat leaf parsley, cooking oil, fresh ground black pepper, flounder fillets
 

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