Here is Part 2 of our Valentine’s Day dinner: the “healthy” course!
We enjoyed a small portion of the very rich and delicious Truffle Macaroni & Cheese as our starter and finished off the meal with this lovely flounder, simply baked in parchment with lemon and some rice and broccoli rabe on the side.
I would have normally made whole wheat pasta, quinoa or brown rice, but since it was my Valentine’s gift to Steve, I made his favorite – white rice.
The odd thing about this dinner, though is that anyone who knows Steve knows that he’s not a seafood person at all. Sooo why on earth would I make him fish, you ask? Well, because he requested it! The wonderful thing about my husband is that when he knows how good something is for you (like fish), he’ll try it. He tries to eat a healthy, balanced diet (I’m a lucky girl :)) so that was what he asked for. And his wish was granted.
It came out quite tasty (not “fishy” at all) and was so easy peasy. Simple flavors and simple cooking methods made for a fish dish that I’ll happily make again!
Parchment-Baked Flounder with Rice and Sauteed Broccoli Rabe
Serves 2, plus leftovers for lunch
- 4 flounder filets (about 2 lbs.)
- 1 small lemon, cut into slices
- 1-2 tsp garlic salt
- 1 tsp black pepper
- 1 bunch broccoli rabe, trimmed, thoroughly washed & roughly chopped
- 2 cloves of garlic
- 1/2 cup chicken or vegetable broth, have more handy if needed
- Extra Virgin olive oil
- 1 cup white rice
Preheat oven to 350 degrees. Cook the rice using the method you usually use (I have a rice cooker, but stove top is fine). Clean fish and pat dry. Prepare 4 sheets of parchment paper – make sure to leave enough room to fold and enclose the fish.
Pour broth into a large saucepan and when it begins to boil, toss in the broccoli rabe. Cover and let broccoli “water saute”/steam for 5-7 minutes or until desired tenderness.
While broccoli cooks, prepare the fish. Place each filet on a piece of parchment, drizzle with a touch of olive oil and season with garlic salt, pepper and a slice of lemon on top. Feel free to add any other spices you like. Fold the parchment so that the fish is enclosed and that the juices won’t leak (this method is pretty brilliant. Wish I’d found it when I made this!) Place the packets onto a baking sheet, for easier transport. Bake for 15-20 minutes, depending on the type of fish.
Meanwhile, when the broccoli is almost done, season with salt and pepper and a drizzle of Extra Virgin Olive Oil — the health benefits of the oil remains intact if you don’t cook it down.
Lastly, plate everything and enjoy!