My 5-ingredient flounder, prepped and cooked in 20 minutes or less, is just what you need to use time effectively with family and friends. Who would have thought, a healthy seafood meal prepared from start to end in no time? Yep! It is all about eating healthier and delicious foods during weekdays without sacrificing the little time you have left after coming home from work.
Approximate Prep and Cooking Time: Under 20 Minutes
Approximate Cost: $10.97 or $5.49 per serving
3 Pacific Flounder Fillets (@.66 ea. = $1.98) (See my note below)
1/2 pack of Beet Spaghetti ($2.17)
1 cup Brussels Sprouts ($1.10)
2 1/2 tbsp. Angie's Basting Oil (.95)
1 tbsp. Angie's Dried Seasoning (.60)
2 cups Pre-Washed Spinach ($1.50)
1/2 seedless cucumber ($1.00)
1 tomato (.33)
1 Avocado ($1.00)
1 lemon (.33)
Note: A frozen bag of flounder fillets at Costco was priced $9.99 and there were 15 fillets inside. Therefore, each fillet cost .66 cents.)
Rinse the flounder, pat dry and season with 1 tbsp. of Angie's Basting Oil and sprinkle with Angie's Dried Seasoning to taste. Refrigerate.
To make the salad, slice the tomato and cucumber, add a tbsp. of my basting oil, squeeze and add the juice of 1/2 lemon and 1/2 tsp. of my dried seasoning, or the one of your choice and toss. Refrigerate.
Clean the Brussels Sprouts by cutting the bottom and removing the outer leaves, rinse and drain well.
In a sauté pan, add 1 tbsp. of my basting oil and roast the Brussels Sprouts until golden.
In the same pan, add the beet-spaghetti on top of the sprouts and sauté for few minutes until done but yet crunchy. Season with my dried seasoning to taste. Remove from pan and set aside.
In another pan (add more basting oil if needed) sauté the flounder in med. high until golden. It will only take few minutes to cook.
Now you are ready to plate. Enjoy this healthy meal.
OOPS! Wait. Sorry, at the last minute my hubby wanted tostones, so I made him his tostones but did not add them to the recipe list. You will see them in my last slide show slides. Smile.
Angie’s Dry Seasonings: http://www.angieslifehacks.com/family-life/oven-roasted-bacon-chicken-and-angies-seasonings
Angie’s Basting Oil: www.angieslifehacks.com/cuisine/the-flavor-series-recipe-2-angies-basting-olive-oil
ABOUT THE Author
I am a blogger, a photographer, a jewelry designer, a gourmet cook, and a recipe book writer. I am also a flea market flipper, an avid gardener, an interior/ outdoors designer, an avid golfer and traveler.