Flounder With Greek Yogurt-Parmesan Crust

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Today is Round 2 of my Healthy (a.k.a. Fish) Eating Challenge.  This week I made Flounder with Greek Yogurt-Parmesan Crust and it was delicious. Easy to prepare, the flounder’s texture was firm but flaky. No fishy taste. I think this fish hater found a fish she can actually enjoy.

I ended up serving steamed Brussels sprouts and mixed greens on the side. I’m sure you can think of better sides to go with a flounder. But since I am not a fish connoisseur, pairing foods with fish just isn’t my thing.  But I did drink a lovely white burgundy with dinner.

Why the white burgundy? It was my backup if the fish sucked. I figured I’d drink the nectar of the gods to drown out each fishy bite. Turns out the wine was a bonus.

For all my Weight Watcher pals, you can easily add brown rice and veggies for a very delish low point meal.

Flounder with Parmesan Crust
Net Carbs: 1
Weight Watchers PointsPlus: 3
Serving Size: 3.5 ounces
Servings: 6

Ingredients

  • 6 flounder fillets (1.5 lbs. total)
  • 1/3 C Plain, Non-Fat Greek Yogurt
  • 2 tbsp. grated Parmesan cheese
  • 1 tbsp. Dijon mustard
  • 1 tbsp. fresh lemon juice
  • 1.5 tsp. prepared horseradish, drained

Directions

  • Pre-heat broiler and prepare broiler pan with non-stick spray. Arrange fish on broiler pan.
  • In a small bowl, combine yogurt, cheese, mustard, lemon juice, and horseradish.
  • Spread mixture over both sides of the fillets
  • Broil about 8 inches from the heat for about 6 minutes (turning fish once), or until the fish flakes easily with a fork.

Sorry I didn’t get a picture of the flounder in all its glory. My iPhone is still uploading a software update.

Marinated Tuna Steaks – I Hope This Turns Out Good

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Image courtesy of franky242/FreeDigitalPhotos.net

Image courtesy of franky242/FreeDigitalPhotos.net

I’m making a Tuna Steak today. This is a big deal because I am not the biggest fish fan. Well, actually I hate fish. There I said it.

Part of it is the texture. It feels too mushy for meat. But mostly, its that awful fishy taste. Yuck!

My two exceptions – tuna steaks and orange roughy. Both are very good. I won’t say delicious, but they are good. So today, I’m making tuna steaks. The orange juice and olive oil are what brings the carbs here, but the total grams is still below my 6g of carbs per meal. The rest will come from some mixed greens.

I’ll let you know if this is good.

Marinated Tuna Steaks
3.7g Carbs
Serves 4

Ingredients
4 4-ounce Tuna Steaks
1/4 C Orange Juice
1/4 C Soy Sauce
2 Tbsp Olive Oil
1 Tbsp Lemon Juice
2 Tbsp Chopped Fresh Parsley
1 Clove Garlic, Minched
1/2 Tsp Chopped Fresh Oregano
1/2 Tsp Ground Black Pepper

Directions
For marinade, mix together the orange juice, soy sauce, olive oil, lemon juice, parsley, garlic, oregano and pepper. Place tuna in plastic bag, add marinade and seal. Turn bag to coat tuna. Refrigerate for 30 minutes, being sure to turn once.

Preheat grill for high heat. Lightly oil grate. Cook tuna steaks for 5 – 6 minutes, then turn and baste with marinade. Cook for an additional 5 minutes (or until done). Discard remaining marinade.