Friday, August 15, 2014

Pan Seared Flounder with Mango Salsa


          If you read my post last week, you know I was planning to write about Aquaculture or farm raised seafood. But, on the spur of the moment this week I came up with a recipe for flounder that turned out so well I just had to share it! 

          Flounder is a flatfish, or a white fish flaky similar to sole, turbot, or halibut. It's currently in season in New England, and I purchased it at Whole Foods for $14.99 per lb. I served this with mango salsa, watermelon and cucumber salad, and quinoa salad. All of the ingredients came to about $40 and this was easily enough to feed four people (or two with ALOT of leftovers)!

          I paired this with an orange wine,  Ageno Emilia Bianco, which complemented the mango and red onion perfectly. 

Flounder Recipe:

1 lb of fresh flounder, fileted without the skin
1 tablespoon olive oil
1 mango diced
1/2 red pepper diced
1/2 red onion diced
1/4 cup cilantro chopped
Salt and pepper to taste

1: Spray a large frying pan with cooking spray and heat over medium heat
2: Add flounder to the pan, drizzle with olive oil, and add a little salt and pepper
3. Cook for 5 minutes turning carefully about 1/2 way through
4. While the fish cooks combine mango, red pepper, red onion, and cilantro in a bowl. Add salt and pepper to taste. 
5. Top Fish with Mango Salsa

Watermelon Cucumber Salad Recipe:

1/2 watermelon cubed
1 cucumber diced
1/4 cup of feta
1/4 cup fresh cilantro chopped
1 tablespoon olive oil
2 tablespoons lime juice
salt and pepper to taste

1. Combine watermelon, feta and cilantro in a large bowl
2. Mix olive oil, lime juice, salt, and pepper in a small bowl to make the dressing
3. Toss the ingredients with the dressing

Quinoa Salad Recipe

1 box quinoa
4 cups low sodium chicken broth
1 cucumber diced
1/2 red pepper diced
1/2 red onion diced
1/2 cup feta
1/4 cup cilantro chopped
1 tablespoon cumin
1 tablespoon chili powder
Juice of 1 lemon
salt and pepper to taste

1. Cook quinoa according to the instructions on the box, substituting broth for water
2. While quinoa is still warm add feta, cumin, chili powder, salt and pepper
3. Cool in the fridge for 20-30 minutes
4. Once quinoa is cool, add peppers, onions, cucumbers, cilantro, and lemon juice

Up Next Week: Aquaculture Overview: Sustainable and Responsible Farming Methods

What do you want to read about seafood and / or sustainability? Leave your topic suggestions in the comments section!

No comments:

Post a Comment