25 mins
Lemon Caper Flounder over Almond Citrus Couscous and Sautéed Spinach
This was my favorite meal of the week. And, I don’t rank just based on flavor, although it was really great. I’m more concerned with ease of preparation and how quick it comes together and this one was great. If you want to speed things up even more, don’t flour....
- Menu
- Seafood
- Side Dish -Vegetable
Lemon Caper Flounder
SERVINGS :
4
PEOPLE
PREP TIME :
MINUTES
Ingredients
- 1 cup whole milk
- 1/2 cup all-purpose flour
- 2 tablespoons olive oil
- 4 flounder fillets
- kosher salt, to taste
- pepper, to taste
- 4 tablespoons butter
- 2 tablespoons capers, drained
- 1/2 lemon, juiced
- fresh parsley, chopped
Servings:
Directions
- Pour milk into a shallow dish. Add fish and let soak for about 5 minutes.
- Meanwhile, place flour in a separate shallow dish.
- Heat oil in a skillet over medium high heat.
- Remove fillets from milk one at a time. Let excess milk drip off and then dredge in flour on both sides.
- Place fillets in pan, season with salt and pepper, and cook for about 2 minutes per side.
- Transfer from pan to a plate and tent lightly with foil.
- Wipe pan clean with a paper towel.
- Return pan to stove and add butter. Cook over medium high heat until melted and slightly brown.
- Remove from heat and add capers and lemon juice.
- Plate fillets, drizzle with lemon caper sauce, and garnish with parsley.
Nutrition per serving
Serving Size 1 fillet (170g) Calories 295 Fat 17 Carbs 2.6 Fiber 0 Protein 31.4.
Almond Citrus Couscous
SERVINGS :
4
PEOPLE
PREP TIME :
MINUTES
Ingredients
- 1/4 cup slivered almonds
- 1 1/2 cups chicken stock, or water
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 1/2 cups couscous
Servings:
Directions
- Toast almonds in a small saucepan over medium high heat until light brown. Remove and reserve for later.
- In the same pan, bring stock (or water), olive oil, and lemon juice to a boil.
- Remove from heat, add couscous, and stir to combine.
- Cover the pan with a lid and let sit for 5 minutes.
- Remove cover, fluff with a fork, and toss in almonds.
Nutrition per serving
Serving Size 167g Calories 309 Fat 7 Carbs 52 Fiber 4 Protein 9.4.
Spinach
SERVINGS :
4
PEOPLE
COOK TIME :
MINUTES
Ingredients
- 1 pound baby spinach
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- kosher salt, to taste
- pepper, to taste
Servings:
Directions
- Heat olive oil in a very large, high sided pan over medium high heat.
- Add spinach and stir constantly until just wilted.
- Drizzle with lemon juice, season with salt and pepper, and serve warm.
Nutrition per serving
Serving Size 125 Calories 87 Fat 7.5 Carbs 4 Fiber 2.5 Protein 3.3.
NOTES
KID NOTE: The kids really enjoyed the fish and sauce, although they didn’t eat the capers. The couscous was a hit as was the spinach. Very kid friendly.
VEGETARIAN TIP: Instead of fish, roast cauliflower ‘steaks’. Cut base of cauliflower, but leave stem intact. Place stem side down on cutting board. Cut down to create 1” steaks. Toss in olive oil. Season with salt and pepper and roast in 450 over for 10-15 minutes per side.
GLUTEN MODIFICATIONS: Skip the milk/flour step and simply sauté the fish. Use brown rice couscous, quinoa, or rice.
This recipe was soooo delicious! It was the first one I made after signing up for this service. This meal had the perfect balance of flavors and textures. Earthy couscous, sweet warm spinach, and crunchy on the outside – melt in your mouth inside fish! I gave this 4 stars instead of 5 ONLY because for my family, I have a VERY picky 4 year old. My trick to get him to eat the spinach was to leave a few out fresh and let him dip them in ranch. He tried the fish (even without the capers) which I was very proud of, but he promptly spit it out. Perhaps next time I will just throw a fish stick in the oven…might be a good suggestion for small picky children. He ate the couscous though. Overall great family meal and I LOVE the kid-friendly suggestions!
Could not find flounder so we are using tilapia. Will that be okay?
Yes, tilapia will work perfectly. You may want to adjust the cooking time down a bit as tilapia is generally a thinner fillet than flounder.
Yes, tilapia will work perfectly. You may want to adjust the cooking time down a bit as tilapia is generally a thinner fillet than flounder.
The fish was delicious! We substituted cod with great results. The couscous was decent, but next time I will just follow the box directions which called for more water. Ours turned out really dry following the instructions above.
I made this and it was really lacking in flavor. No one ate it 🙁 Next time I will flavor the cous cous a little more as that seemed to be the biggest complaint.
This is the first recipe I tried from this site. It was awesome!! Used Cod instead of Flounder. Added garlic to couscous and spinach and combined them together. Breading stuck to bottom of fry pan, so use non-stick. Although the fish didn’t look pretty, when put all together, it was wonderful. Also used whole lemon for the sauce and 1/2 fresh lemon in couscous.