Search

Stuck in Summer with Lemon Dill Flounder

Here we are – it’s September.

Everyone’s back to school. Football season’s started and Halloween’s already all over the place.

So why the heck does it feel like the middle of summer?! Ugh – I’m having a hard time thinking about updating my fall wardrobe or enjoying a big bowl of hot soup when I am sweating by just doing nothing at all!

I know, I know – in a few months I’ll probably be complaining about the darn cold and I’ll be impatiently waiting for signs of spring. It’s a never ending cycle isn’t it?!

With that being said, I have yet to transition into “fall cooking”. I’m still stuck in summer mode and it sort of sucks. You know me (didn’t I just talk about this?!) I look forward to the change of seasons because it means new produce, but right now – I just can’t. So here I am still working my way through the end of the summer squash, using up all the summer herbs and hoping for a break in the weather.

So if you’re still stuck in summer like me, this recipe is for you – Lemon Dill Flounder with Arugula. By all means, you can make it anytime of the year, but it’s a great light meal on a scorching day. And in case you didn’t know, the American Heart Association recommends eating fish at least two times (two servings) per week. Why? Well, fish a good source of high quality protein, but it’s a good source of omega-3 fatty acids. And omega-3 fatty acids are sort of a big deal. They benefit the heart health of healthy individuals and those who have cardiovascular disease. Plus they may also reduce inflammation throughout your body. Huh, not too shabby for a little piece of fish right?

Psst – make it a complete meal and serve with Wild Mushroom Orzo.

Lemon Dill Flounder

Author: Erin Dishes Nutrition

Ingredients

1 lb flounder filets
3 tablespoons dill, chopped
zest of 2 lemons
olive oil, enough to sprinkle over filets
salt & pepper to taste
4 cups arugula
juice from 1-2 lemons (depends of juicy they are)

Instructions

Preheat oven to 375 degrees.
Pat dry the flounder filets. Sprinkle a couple drops of olive oil over each filet and rub into fish.
Place filets in a baking dish. You can either sprinkle a bit of oil olive on the bottom of the dish or line the dish with non-stick aluminum foil.
Top each filet with dill, lemon zest, salt and pepper.
Bake for about 5-7 minutes, depending on thickness of filets. You'll know they're done when they are opaque and flake easily.
Meanwhile, put the arugula in a bowl and squeeze lemon juice over top with a little sat. Mix together to coat all the leaves with juice.
To serve, top the filets with the arugula salad.

3.5.3217

Wild Mushroom Orzo

Author: Erin Dishes Nutrition

Ingredients

1/2 lb whole wheat orzo
1 tablespoon olive oil
2 cups mushrooms, cleaned and trimmed
1 leek, sliced thin into half moons
2 garlic cloves, minced
1/2 cup white wine or vegetable broth
3/4 cup green peas
salt and pepper to taste

Instructions

Cook the orzo according to package instructions, but cook 2 minutes less than recommended
Meanwhile, heat olive oil in large pan. Once it's hot, add the mushrooms and leek, cook a few minutes then add garlic.
Add wine or broth and allow to simmer until most of the liquid is absorbed.
When the orzo is done, drain and add to pan along with the peas.
Stir to combine, season with salt and pepper.
Cook for 2 minutes to finish off the cooking of the orzo and peas.

3.5.3217

Erin DIshes