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Spice-Rubbed and Roasted Flounder Fillets

Spice-Rubbed and Roasted Flounder Fillets 4.000

Monica Bhide

I Spice May 7, 2010

One way to skirt calories while making a tasty meal is to rub foods with spices and herbs, particularly those fish lacking a robust flavor themselves. The spices here aid in making their own saffron-y sauce.

Make Ahead: The fish needs to marinate in the refrigerator for at least 2 hours and up to 6 hours.


Servings: 4
Ingredients
  • 1/2 teaspoon ground ginger
  • 2 tablespoons coriander seeds, ground
  • 1 teaspoon cumin seeds, ground
  • 1 teaspoon fennel seeds, ground
  • 2 tablespoons fresh parsley or cilantro leaves, chopped
  • 1/2 teaspoon saffron threads
  • Finely grated zest of 2 lemons (about 2 tablespoons)
  • 2 tablespoons freshly squeezed lemon juice
  • Four 6-ounce flounder fillets may substitute other thin, white-fleshed fish fillets), pin bones removed
  • 1 large fennel bulb (outer layers removed), quartered, cored and cut into thin slices

Directions

Combine the ginger, coriander, cumin, ground fennel, parsley or cilantro, saffron, lemon zest and lemon juice in a small bowl. Rub the mixture on both sides of the fillets and transfer them to a flat dish. Cover with plastic wrap and marinate in the refrigerator for at least 2 hours and up to 6 hours.

Preheat the oven to 400 degrees. Lay the fennel slices in a baking dish; top with the fillets and any collected juices from the dish. Roast uncovered for 5 minutes per inch of thickness.

Serve hot.

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Recipe Source

Adapted from the upcoming "Nathalie Dupree's Mastering the Art of Southern Cooking" (Gibbs-Smith, 2011).

Tested by Monica Bhide.

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Nutritional Facts

Calories per serving: 190


% Daily Values*

Total Fat: 3g 5%

Saturated Fat: 0g 0%

Cholesterol: 80mg 27%

Sodium: 170mg 7%

Total Carbohydrates: 7g 2%

Dietary Fiber: 4g 16%

Sugar: 0g

Protein: 34g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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