- November 23, 2024
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February is American Hearth Month, and in honor of heart health, I thought it only appropriate to test out a heart-healthy meal. To find out what kind of food and preparation would keep my heart healthy, I turned to the Mayo Clinic website.
I was pleasantly surprised to find a whole page dedicated to heart-healthy recipes.
I had never cooked fish before, so I thought this would be a good time to test it out. The original recipe called for two fillets but when I went to the local market, the guy at the seafood counter convinced me that was not enough fish to feed two people. Since I had never bought fish before (other than shrimp) I thought it best to go with what the so-called expert said, so I bought four fillets.
To compensate for the extra fish, I added more spinach (the addition is reflected bellow.)
As a side dish, I created a squash medley seasoned with dill, cilantro and lemon juice.
When I plated the meal, I went with two fillets a plate. But I was full after eating one.
Seems the seafood expert wasn’t much of an expert at all. Or maybe I shouldn’t snack while I cook. Either way, the recipe can be adjusted to any appetite.
RECIPE
Stuffed Flounder
What you need:
1 teaspoon olive oil
2-3 cups fresh spinach leaves
2 teaspoons minced garlic
Ground black pepper, to taste
2-4 flounder fillets, each 5 ounces
1/2 teaspoon butter, melted
What to do:
Preheat the oven to 400 degrees F. Lightly coat a baking dish with cooking spray.
In a skillet, heat the olive oil over medium heat. Add the spinach, garlic and pepper. Sauté until the spinach starts to wilt, 2 to 3 minutes.
Place the fillets in the prepared baking dish. Place 1/2 of the spinach mixture in the middle of each fillet and roll up. Place the rolled fillets seam-side down. Brush with melted butter. Bake until the fish is opaque throughout when tested with the tip of a knife, 8 to 10 minutes.
Transfer to individual plates and serve immediately.
Squash Medley
What you need:
1 tablespoon olive oil
2 cups thinly sliced yellow squash
2 cups thinly sliced green zucchini
1 teaspoon dill weed
2 tablespoons fresh cilantro
2 scallions, chopped
2 tablespoons lemon juice
What to do:
In a large, nonstick frying pan, heat the oil over medium heat. Add the zucchini slices and sauté until their colors intensify, about 5 minutes. Add the dill, cilantro and scallions and stir until evenly mixed. Transfer to a serving bowl.
Sprinkle with lemon juice and serve immediately.
