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Miso-Glazed Flounder with Spinach Brown Rice Recipe

   
 

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     Miso-Glazed Flounder with Spinach Brown Rice

Category   Entrees - Maindishes
Sub Category   Low-fat
Servings   4

Ingredients
1 cup brown rice
1 tsp olive oil
6 cups baby spinach leaves, loosely packed (about 4 ounces)
salt and pepper
4 flounder fillets
3 tbls miso paste
1 1/2 reduced sodium soy sauce
1 tablespoon honey
1 tablespoon sesame seeds
 
1 bunch scallions

Instructions
Bring 2 1/4 cups water to boil in a medium saucepan. Stir in rice, oil and salt; return to a boil, lower heat, cover pan and simmer 40 minutes. Stir in spinach a few handfuls at a time, stirring until all leaves fit in the pan. Cover and continue to simmer until all liquid is absorbed, about 15 minutes more. Remove from heat and let sit 5 minutes.
Meanwhile, preheat oven to 425°F. Place flounder in an oiled baking sheet large enough to hold it in a single layer (tuck thin tail-ends or thin sides under if necessary to make fillets fit). In a bowl, whisk together miso, soy sauce or tamari, honey and 2 tablespoons water. Spoon the mixture over fish fillets. Once you've added the spinach to the rice, place fish in the oven and bake until it just flakes easily with a fork, about 15 minutes. Sprinkle fish with sesame seeds; garnish fish and rice with scallions and serve.
Per serving- 360 calories (70 from fat), 8g total fat, 1g saturated fat, 70mg cholesterol, 1730mg sodium, 51g total carbohydrate (5g dietary fiber, 6g sugar), 27g protein


Originally Submitted
4/18/2012





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