Flounder Piccata

Flounder Piccata
Adapted from Cooking Light Magazine

Four 6-ounce flounder fillets (tilapia, sole, or swai can be substituted)

Salt and ground black pepper

2-1/2 tablespoons whole wheat pastry flour or all-purpose flour (0.6 ounce)

1/3 cup dry white wine (2.6 ounces)

2 tablespoons fresh lemon juice (0.6 ounce)

1 tablespoon capers, drained and rinsed, halved or coarsely chopped (0.4 ounce)

2 tablespoons butter (1 ounce)

Pat fish fillets dry. Sprinkle both sides of each fish fillet with salt and ground black pepper. Coat each fish fillet with flour and shake off excess. Set aside.

Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. When hot, but not smoking, add two fish fillets to the pan. Cook EACH side for 2 minutes or until golden brown and fish flakes easily when tested with a fork. Remove to a serving platter and set aside. Repeat same cooking process with  the remaining two fillets.

Add wine, lemon juice, capers and 1/8 teaspoon salt to the same skillet. Cook for 1 minute. Add butter to the pan, stirring until butter melts. Remove from heat and spoon sauce over the fish fillets.

Serve with Microwave Steamed Spinach and Brown Rice cooked brown rice as pictured above.

Yields 4 servings

Tuna Salad

Tuna Salad

Two 6-ounce cans solid white tuna in spring water, drained very well
1 large shallot, finely chopped (1.0 ounce)
1 stalk celery, finely chopped (2.2 ounces)
2 tablespoons capers, rinsed and pat dry, then coarsely chopped
(0.8 ounce)
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/2 teaspoon dill weed
1/8 teaspoon sea salt
1 teaspoon dijon mustard (0.2 ounce)
1/2 cup Best Foods brand light mayonnaise OR Veganaise Brand Dressing and Sandwhich Spread (4.0 ounces)

Place tuna in a large bowl, Flake tuna to break up large pieces.

Add the shallots, celery, capers, garlic powder, onion powder, and dill weed to the tuna. With a fork, toss mixture until combined.

Add dijon mustard and mayonnaise (or Veganaise) to the tuna mixture. Mix with the fork until thoroughly combined.

Refrigerate in an airtight container.

Yield approximately 2 cups

Roasted Cod Fillets with Lemon and Olives

Roasted Cod Fillets with
Lemon and Olives

This recipe is adapted from Country Living and posted on http://www.delish.com.
A very simple, healthy and delicious recipe. Slight changes were made to the
original recipe:

2 pounds small red potatoes, sliced in halves or in quarters, if large size
2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon ground black pepper
6 cod fillets, about 2 pounds
Olive oil, salt and ground black pepper for the cod fillets
1-1/2 lemons, thinly sliced and discard seeds (6 ounces)
2-1/2 tablespoons fresh thyme leaves, no need to chop (0.1 ounce)
1 tablespoon olive oil
1/2 cup pitted brine-cured olives (kalamata, green olives, etc.), sliced in halves, lengthwise

Preheat oven to 450 degrees F. Position oven rack to center of oven. Spray a shallow sheet pan with non-stick cooking spray.

In a large bowl, combine the potatoes, 2 tablespoons olive oil, 1/2 teaspoon salt and 1/4 teaspoon ground black pepper. Toss to combine and transfer potatoes to the sheet pan, cut-side down, in one layer. Roast in oven until potatoes are easily pierced with a knife, about 25 minutes.

Meanwhile, rub both sides of the cod fillets with olive oil; then sprinkle both sides with salt and ground black pepper. Set aside.

When potatoes are tender, move the potatoes to the sides of the pan. Lay
lemon slices in the center of the sheet pan in one layer. Drizzle 1 tablespooon olive oil over lemons and sprinkle with thyme leaves and olives. Lay the cod fillets on top of lemon slices.

Transfer sheet pan to the oven and reduce temperature to 325 degrees F. Roast until fish is cooked through, about 17 to 20 minutes. Serve cod fillets with potatoes. Spoon olives and pan juices on top of fish.

Yields 6 servings