Yield: Serves 4 (serving size: 1 fillet, 1 tablespoon remoulade, and about 1/3 cup orzo)
Ingredients:
3/4 cup uncooked orzo
3 tablespoons chopped fresh flat-leaf parsley, divided
3/4 teaspoon freshly ground black pepper, divided
1/2 teaspoon kosher salt, divided
1/4 cup canola mayonnaise
1 tablespoon chopped cornichons (little dill pickles or relish)
1 tablespoon fresh lemon juice
2 teaspoons whole-grain Dijon mustard
2 teaspoons Sriracha (such Huy Fong)
1 teaspoon chopped capers
2 tablespoons extra-virgin olive oil, divided
3 tablespoons all-purpose flour
4 (6-ounce) flounder fillets
Preparation:
1. Cook orzo according to package directions, omitting salt and fat. Drain, and stir in 2 tablespoons parsley, 1/4 teaspoon pepper, and 1/4 teaspoon salt.
2. Combine remaining 1 tablespoon parsley, mayonnaise, and next 5 ingredients (through capers) in a small bowl.
3. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Place flour in a shallow dish. Sprinkle fillets evenly with remaining 1/2 teaspoon pepper and remaining 1/4 teaspoon salt; dredge fillets in flour. Add 2 fillets to pan; cook 1 1/2 minutes on each side or until desired degree of doneness. Remove fish from pan. Repeat procedure with remaining 1 tablespoon oil and 2 fillets. Serve with rémoulade and orzo.
Nutritional Information:
Calories: 461
Fat: 20.4g
Saturated fat: 2.4g
Monounsaturated fat: 11.3g
Polyunsaturated fat: 4.3g
Protein: 36.8g
Carbohydrate: 29.7g
Fiber: 1.6g
Cholesterol: 87mg
Iron: 1.2mg
Sodium: 603mg
Calcium: 38mg
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