Here's a simple, tasty fish dish that has become a favorite in our household. Wild caught Pacific flounder is a good source of healthy omega-3 fats and is considered a good alternative by Seafood Watch .
Artichokes are loaded with potassium, which is essential for the proper function of our cells, tissues and organs. They're also a good source of vitamin C, folate and magnesium. And artichokes are a great source of fiber. One medium artichoke has 10.3 grams of fiber, more than a cup full of prunes!
Ingredients:
Canola oil
1 Garlic chopped
2 Flounder filets (about 16 ounces)
1 Tbsp. Balsamic vinegar
Pepper to taste
1/2 cup pitted black olives
1 9-oz package frozen artichokes*
1/2 Cup Feta
2 Cups cooked barley
Orange slices for garnish
Directions:
1. Over medium-low heat, sauté garlic in oil.
2. Add filets, sprinkle with salt and balsamic vinegar. Cook for three minutes. Flip fillets and add olives and artichoke hearts. Cook for five more minutes.
3. Remove from heat. Add feta. Serve on barley with a slice of orange.
* Canned artichokes maybe easier for you to find, but avoid seasoned artichokes because they can be high in sodium.
Servings: 4 (About 4 ounces)
Here's a simple, tasty fish dish that has become a favorite in our household. Wild caught Pacific flounder is a good source of healthy omega-3 fats and is considered a good alternative by Seafood Watch .
Artichokes are loaded with potassium, which is essential for the proper function of our cells, tissues and organs. They're also a good source of vitamin C, folate and magnesium. And artichokes are a great source of fiber. One medium artichoke has 10.3 grams of fiber, more than a cup full of prunes!
Ingredients:
Canola oil
1 Garlic chopped
2 Flounder filets (about 16 ounces)
1 Tbsp. Balsamic vinegar
Pepper to taste
1/2 cup pitted black olives
1 9-oz package frozen artichokes*
1/2 Cup Feta
2 Cups cooked barley
Orange slices for garnish
Directions:
1. Over medium-low heat, sauté garlic in oil.
2. Add filets, sprinkle with salt and balsamic vinegar. Cook for three minutes. Flip fillets and add olives and artichoke hearts. Cook for five more minutes.
3. Remove from heat. Add feta. Serve on barley with a slice of orange.
* Canned artichokes maybe easier for you to find, but avoid seasoned artichokes because they can be high in sodium.
Nutrition: 329 calories, 11g fat (4g saturated, 5g monounsaturated fat, 2g polyunsaturated fat), 72mg cholesterol, 30g carbohydrates, 457mg sodium, 28g protein, 6g fiber, 2mg iron