After a recent doctor visit where I was 'cautioned' about LDL cholesterol, triglycerides and sodium intake, I've eliminated fast food from my diet. On a mission to better heart and cardiovascular health, I've also reduced my consumption of bacon, sausages and burgers prepared at home, replacing those items with leaner meats and fish.
So with a healthier menu and a lot more cooking at home in mind, I picked up some Fremont Fish Market Wild Caught Flounder during my latest weekly grocery shopping trip to Aldi.
I like all kinds of fish and Aldi has a nice variety to choose from. I used to eat fish about once a week, typically eating grilled salmon or tuna fillets, perhaps some pollock, cod or tilapia. But I got away from that healthier eating habit. Getting back to including more fish on the menu gives me the opportunity to expand on seafood dishes.
Flounder is a nice choice, it's a mild tasting fish, with a slightly sweet undertone. It's a flaky fish, but also delicate so it needs to be handled with a bit of care. The beauty of Flounder is that it can take on a variety of flavors in any number of preparations, grilled, baked, poached, roasted, sauteed... No, there will be no breaded and fried on my menu...
Costing me $7.69 for a 16 ounce bag (That's one pound for those of you who live in Valley Center), I'm giving Fremont Fish Market Wild Caught Flounder 5 out of 5 Bachelor on the Cheap stars. The frozen fillets are individually wrapped and weight a little over 2 ounces each, so two fillets make for a nice 4+ ounce serving at a cost of just over $2. A flounder dinner for $2? You can't beat that. I also like that I can pull only what I need for a meal for thawing and the individual wrapping greatly reduces the chance of freezer burn once that bag is opened.
Here's a quick recipe that's simple to prepare, yet packs a lot of flavor:
Sauteed Flounder w/ a "quickie" aioli
- Flounder fillet(s), 4 ounces
- 1 Tablespoon olive oil
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/4 teaspoon black pepper
- 1/8 teaspoon cayenne pepper
Heat up a medium skillet over medium heat. While the pan is warming up, sprinkle the spices on both sides of the fish. Add the oil to the hot pan, swirl to coat. Once the oil is glistening, add the fillets. Saute for 1-2 minutes per side, or until the spice coating turns a light, golden brown.
For the "Quickie" aioli, mix two heaping tablespoons of mayonnaise with all the above mentioned spices, with the addition of 1/4 teaspoon of dried dill weed (You'll have leftover to enjoy with something else).
With only about 170 calories, this dish packs 17 grams of protein, just 1 gram in carbohydrate, 55mg in cholesterol (18% of the recommended daily intake) and 195mg of sodium (8% of the recommended daily intake). This is a meal I like to enjoy for lunch and even though just over 4 ounces, it's a dish that satisfies and keeps me full until dinner.
$pend Wisely My Friends...
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