Flounder fish over Corn meal mixed vegetables

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Flounder Fish Over Corn meal mixed vegetables

Ingredients

  • 4 ounces raw Frozen Flounder fish
  • 1 Tbsp Lemon juice
  • 1/8 tsp Salt

Cooking directions
1- In a medium size sauté pan put the frozen fish. Put the pan over medium burner on medium heat.
2- Pour over the lemon juice & salt .
3- Cover the pan and cook fish 6 minutes .
4- Add 2 tablespoons of water to the pan
5- Turn over the fish with spatula and cook 2 more minutes.
6- Take the fish with spatula and put aside .

Corn meal with mix spinach & kale 

      • 3 Tbsp Corn meal
        Dissolve completely the corn meal in 4 Tbsp cold water
      • 1 cup Mix frozen spinach & kale
        If you don’t have a mixture of both ,one or the other will do.
      • 1.5 cup Water
        Cooking Directions
        1- Put the mix of spinach & kale with water in a small pot.
        2- Cover the pot with the lid.
        3- Put pot over medium burner ,high heat setting. Bring to a boil , it may take around 4-5 minutes until comes to the point of boiling.
        4- After it comes to boil, lower the heat to medium .
        5- Pour the dissolved corn meal inside the pot and mix well.
        6- Cover and let it cook for another 5 minutes .
        Make sure to mix at least once during the 5 minutes of cooking.
        I did not put salt in the corn meal mixture,since the tomatoes mix has capers & olives which are salty. You can add salt according to your taste.

Tomato sauce with olives 

          • 100 g Cherry tomatoes
            Cut rounds
          • 50g Onion
            Chopped small
          • 29g Kalamata olives
            Cut rounds
          • 1 tsp Capers 1tsp
          • 1 clove Garlic
            Cut thinly lengthwise

     

Cooking Directions
1- Put the onions in the same pan that you cooked the fish .
2- Add 4tbsp of water and cover .
3- Cook for 3 minutes in high heat over medium burner.
4- Mix once every minute minute.
4- After 3 minutes add the cut olives, tomatoes and garlic .
5- Sauté together for another minute.

As side note: During cooking if things get sticky you always can add 1 Tbsp of water or as needed. When arranging on the plate put first the corn meal and some of the tomato sauce . Put the fish on top and the rest of the tomato sauce.

Calories : Flounder fish 90, corn meal 90, mixed spinach & kale 30, tomatoes 18, onion 21, olives 50 . Total calories 299 

Published by

Kleida

I am the author,photographer and recipe developer for feed2build.

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