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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"I think fish is nice, but then I think that rain is wet, so who am I to judge?"
-Douglas Adams, Author

The refrigerator light goes on...

Meunière is a lovely French term which comes from "à la meunière," literally, "in the manner of a miller's wife," meaning a light dusting of flour. In practical terms it means rolled lightly in flour and sautéed in butter. This is a classic French dish, which is not only tasty, but dead simple. Any fairly firm white fish lends itself well to this technique.

Using frozen fish fillets tends to make this a very budget friendly dish. While fresh fish is lovely, if you live inland the price and the carbon footprint both should make you take a second look at frozen fish.

Butter

Butter is so wonderful.  It is such a simple thing – fresh cream is churned, breaking up the fat globules that are normally suspended in water until the fat binds together trapping the water.  

Butter in the U.S. must be at least 80% butter fat, with the remainder made up of water and milk solids.  The quality of butter is rated by the USDA based on flavor, aroma, quality of cream, texture and then given the  “Grade Shield” – either AA, A or B.  Quality butters start with the best cream and you should look for only Grade AA butter.   

There are now a number of butters in the market.  Familiar butter like Land o’ Lakes is certainly very good quality and is very consistent.  Both European and European style butters are now available in U.S. markets.  These contain a higher percentage of butterfat (at least 82% but as high as 86% - 88%).  This, combined with specialty cultures and churning methods, produces a smooth creamy, rich product.  

While I have found the flavor of European butters to be excellent in sauces, using them is not critical.  The recipes where using higher fat butters are more important are in baking, where the higher butterfat content makes better quality baked goods.  

All of the recipes in this book, and recipes in general, call for unsalted butter.  The amount of sodium in salted butter is minimal (a tablespoon has about 115 mg of sodium).  There is, however, a variation in the amount of salt added by different dairies, so using unsalted butter lends reliability to your recipes.  This is especially true in baking where it is important to control the amount of salt, since subtle changes in ingredients can make a major difference in the final product.  

In short, I don’t have any salted butter in my fridge.  Because I use butter sparingly in small amounts as a flavor enhancer, I do try to buy the highest quality European style butter.  

1 tsp. unsalted butter = 36 calories, 4g fat, 2.5g sat fat, 1g mono fat, 0g protein, 0g carbohydrates, 0mg sodium, 11mg cholesterol


 

Quickie Flounder Meunière



Servings = 4 | Serving size =4 ounces fish with sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2,3,4,5,6.

This recipe does not make very good leftovers.

Serve with Jasmine Rice or Savory Lemon Rice or Savory Lemon Rice - Low Sodium Version or Jasmine Rice - Low Sodium Version or Brown Rice or Savory Quinoa or Savory Quinoa - Low Sodium Version

AND

Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Mustard Vinaigrette Green Beans

4 4 ounce flounder filets
1/8 tsp salt
1/2 cup all purpose flour
2 Tbsp unsalted butter (divided)
1 Tbsp olive oil
2 Tbsp fresh parsley (chopped)
1 small lemon (sliced)
fresh ground black pepper (to taste)

Rinse the filets and pat dry.

Sprinkle the filets with salt and dredge with flour, shaking off any excess.

Heat 1 tablespoon of butter and the olive oil over medium high heat until it foams. Add the filets and cook approximately 4 minutes on each side or until golden brown, keeping a close eye on the heat.

Remove to a plate and keep warm.

Reduce the heat slightly and add the remaining 1 tablespoon of butter, the parsley and lemon slices. Cook 2 - 3 more minutes until well incorporated. Spoon over the filets and serve.

Nutrition Facts

Serving size = 4 ounces fish with sauce

Servings = 4

.

Amount Per Serving

Calories 286 Calories from Fat 100
  % Daily Value
Total Fat 11g 17%
    Saturated Fat 5g 23%
    Monounsaturated Fat 4.3g  
    Trans Fat 0g  
Cholesterol 93mg 31%
Sodium 135mg 6%
Total Carbohydrates 14g 5%
    Dietary Fiber 2g 7%
    Sugars 0g  
Protein 33g  
Vitamin A 8% Vitamin C 43%
Calcium 5% Iron 7%
Vitamin K 34 mcg Potassium 661 mg
Magnesium 58 mg