LernerCohen Healthcare
Recipe of the Week
                        

Recipe of the Week

April 30th- May 4th, 2007

Herb flounder with Lemon Vinaigrette

Serves 6

·        1 tsp. salt

·        1 tsp. dried thyme

·        1 tsp. dried rosemary

·        1 tsp. dried basil

·        1 tsp. freshly ground black pepper

·        ¼ tsp. ground red pepper

·        2 lb. flounder or tilapia fillets

·        2 garlic cloves, minced

·        2 lemons, thinly sliced

·        Lemon vinaigrette (see recipe below)

 

Combine first 6 ingredients; sprinkle evenly over both sides of fillets.  Arrange fish on a lightly greased rack in a broiler pan.  Sprinkle evenly with garlic.  Arrange lemon slices over fish. 

Broil 6 inches from heat 10 to 12 minutes or until fish flakes with a fork.  Drizzle with Lemon Vinaigrette. 

 

Nutrition Facts Per Serving        Lemon Vinaigrette:                           
(fish/vinaigrette)                              Makes about 1/3 cup
Calories:  190/85                                      ½ tsp. grated lemon rind
Protein:  38/0 g                                1 ½ Tbsp.  fresh lemon juice
Carbohydrates: 1.4/0.4 g               ¼ tsp. salt
Fiber: 0.6/0 g                                   ¼ tsp. dried basil
Total fat:  2.5/9.3 g                          ¼ tsp. pepper
Saturated Fat:  0.6/1.3 g                ¼ cup olive oil
Cholesterol:  106/0 mg                            Whisk together all ingredients and
Sodium:  746/97 mg                       drizzle over fish. 
                                                         

Brought to you by: Gretchen Austin, MSRD