Flavorful Flounder

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Making a light meal satisfying and delicious is the essence of today’s Health-e-Recipe.  Combining flounder with pine nuts and red peppers gives you healthful omega-3 fats from the fish, crunch and amazing flavor from pine nuts and a burst of vitamin C from red peppers.

If you’re curious about fish safety, use Pacific flounder, which – like many other fish choices – is preferable over Atlantic varieties.

Tiny pine nuts are gathered from pine cones and celebrated for their immense flavor. Be sure to store them in an air-tight container in the refrigerator. You can use them in pesto sauces and other dishes. Four tablespoons have about 210 calories, with 180 of those calories coming from fat. Even though it’s a healthy kind of fat, it’s best to eat them in small amounts, as with all nuts.

And red peppers have more of the cell-protecting antioxidants — vitamin C and beta-carotene — than green ones. The Mediterranean Diet is based on vegetables, garlic, herbs, olive oil, fish, lemons and other cancer-fighting and heart-healthy foods of that region.

To find more delicious cancer-fighting meals, visit the AICR Test Kitchen. Click here to subscribe to AICR’s weekly Health-e-Recipe.


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