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Whole Wheat Flounder with Banana Saffron Rice
Ingredients - Rice 2 tablespoons minced onion 1 tablespoon olive oil 2 cups non-fat chicken or vegetable stock 1/4 teaspoon saffron threads 1/4 teaspoon white pepper 1/4 teaspoon salt 1 cinnamon stick 1 cup white or brown rice 1/4 cup dried cherries* reconstituted in 2 tablespoons lime juice 3 scallions, sliced 1 Chiquita banana, small cubes Pinch of nutmeg * raisins may be substituted Ingredients - Flounder 6 flounder filets 3 egg whites 1 cup whole wheat bread crumbs 1 tablespoon chopped parsley Saute onion in olive oil for 3 minutes; add stock, saffron, pepper, salt and cinnamon stick. Bring to a boil, add rice and stir. Reduce to a simmer, cover and cook for 2 minutes until fluggy. Remove cinnamon stick. Add dried cherries/lime juice, scallions, cubed banana and nutmeg. Mix gently. Beat egg whites; mix parsley with whole wheat bread crumbs. Dip flounder into egg whites, then into bread crumbs; coat well. Bake flounder in pre-heated oven at 350 degrees for 7 to 10 minutes. Nutrition Information Per Serving Yield: 6 servings Calories: 276 Fat: 15% Go back. |
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