Indulge in a delectable and nutritious Tomato Basil Flounder dish, where healthy eating meets irresistible flavors. This fresh flounder recipe will tantalize your taste buds while nourishing your well-being. Dive into the sea of savory goodness and discover a feast for your palate and a boon for your heart.
Flounder, a wonderfully mild white fish, serves as the perfect canvas for a medley of fresh flavors. Its delicate texture absorbs every hint of seasoning, making it a favorite among seafood lovers and health enthusiasts alike. And when paired with the vibrant duo of tomato and basil, this dish transforms into a symphony of freshness and nutrition.
But why choose flounder, you might ask? Apart from its delightful taste, flounder is a treasure trove of health benefits. It’s rich in lean protein, packed with essential nutrients, and low in calories – making it an excellent choice for anyone looking to maintain a healthy lifestyle without sacrificing flavor.
As we guide you through this recipe, you’ll discover how each ingredient not only contributes to the dish’s taste but also to your health. From the lycopene-rich tomatoes, known for their cancer-fighting properties, to the aromatic basil, which is not just an herb but a powerhouse of antioxidants, every element in this recipe is carefully chosen for its health benefits.
So, whether you’re a seasoned chef or a kitchen newbie, this Tomato Basil Flounder recipe is bound to impress. It’s simple yet elegant, healthy yet flavorful, and above all, a testament to the fact that healthy eating can indeed be deliciously satisfying.
Delight your palate with a recipe that’s as nourishing as it is flavorful – the Tomato Basil Flounder. Serving four people, each portion contains just 158 calories, making it an excellent choice for those following the Nutrisystem program. You can log it in your NuMi app journal as two PowerFuels and half of a Vegetable serving.
Begin by heating one tablespoon of olive oil in a large pan over medium heat. As the oil warms, add minced garlic and sauté it for about a minute, until it becomes fragrant but not browned.
Introduce halved cherry tomatoes to the pan. Cook them while stirring occasionally. Watch as they soften and begin to blister, a process taking around five to nine minutes. This step is crucial for releasing all the sweet, tart flavors of the tomatoes.
Next, pour in the vegetable broth. Bring the mixture to a gentle simmer, allowing the flavors to meld together beautifully. Then it’s time to add the aromatic basil, the zesty lemon juice, and a touch of black pepper. Stir these in and let them cook together for about two minutes. Once done, remove this tomato basil broth from the pan and set it aside.
In another pan, heat the remaining tablespoon of olive oil over medium heat. While the oil heats up, pat the flounder fillets dry with paper towels and season them with black pepper on both sides.
Place the seasoned flounder fillets in the hot oil. Cook them until they turn a lovely golden brown. This should take a few minutes per side. Be gentle when flipping them to ensure they don’t break apart.
The final step is to combine the flounder with the tomato basil broth you set aside earlier. Spoon the broth over the flounder just before serving, enveloping the fish in the warm, flavorful sauce.
This Tomato Basil Flounder recipe promises a delightful meal, where health meets taste in every bite. Perfect for a family dinner or a special occasion, it’s a dish that’s sure to impress.
Creating a harmonious meal involves pairing your main dish, in this case, our Tomato Basil Flounder, with sides that enhance its flavors and textures. Here are some delightful options to consider for a well-rounded and satisfying meal:
Each of these sides brings its own unique qualities to the table, allowing you to tailor your meal to your taste preferences and dietary needs. Refer to the Nutrisystem Grocery Guide for more information on counting add-ins. Experiment with these options to find your perfect match for the Tomato Basil Flounder, and enjoy a meal that’s not just delicious but also beautifully balanced.