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Hoisin Flounder Recipe

   
 

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     Hoisin Flounder

Category   Entrees - Maindishes
Sub Category   Low-fat
Servings   4

Ingredients
1 (3 1/2-ounce) bag boil-in-bag brown rice
2 tablespoons hoisin sauce
1 tablespoon water
2 teaspoons lower-sodium soy sauce
1 1/2 teaspoons minced fresh ginger
1 1/2 teaspoons dark sesame oil
1/2 teaspoon black pepper
3 tablespoons canola oil, divided
4 (6-ounce) flounder fillets
 
1/4 teaspoon kosher salt
1 cup diagonally sliced snow peas
2 green onions, thinly sliced
1 cup sliced shiitake mushroom caps

Instructions
1. Prepare rice according to package. 2. Combine hoisin and next 5 ingredients in a bowl. Reserve 4 teaspoons. 3. Heat a nonstick skillet over medium-high heat. Add 1 tablespoon canola oil. Sprinkle fillets with salt. Add two fillets to pan; cook 4 minutes. Turn; brush each with 1 teaspoon hoisin mixture. Cook 2 minutes. Remove fish from pan. Repeat with 1 tablespoon canola oil, 2 fillets, and 2 teaspoons hoisin mixture. 4. Heat a skillet over high heat. Add 1 tablespoon canola oil. Add peas and onions; sauté 1 minute. Add mushrooms; sauté 2 minutes. Place 1/2 cup rice onto each of 4 plates. Top each with 1 fillet and 1/2 cup vegetables; drizzle with 1 teaspoon hoisin mixture. ,
Nutritional Information Amount per serving Calories- 360 Fat- 17.9g Saturated fat- 2g Monounsaturated fat- 8.3g Polyunsaturated fat- 4.4g Protein- 24.7g Carbohydrate- 25g Fiber- 2g Cholesterol- 77mg Iron- 1.2mg Sodium- 462mg Calcium- 52mg


Originally Submitted
3/31/2013





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