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Photo: Brian Woodcock; Styling: Cindy Barr Photo by: Photo: Brian Woodcock; Styling: Cindy Barr

Hoisin Flounder

Served over brown rice with snow peas and shiitake mushrooms, Asian-inspired Hoisin Flounder is a superfast dinner solution for your busy weeknights.

Cooking Light MARCH 2013

  • Yield: Serves 4

Ingredients

  • 1 (3 1/2-ounce) bag boil-in-bag brown rice
  • 2 tablespoons hoisin sauce
  • 1 tablespoon water
  • 2 teaspoons lower-sodium soy sauce
  • 1 1/2 teaspoons minced fresh ginger
  • 1 1/2 teaspoons dark sesame oil
  • 1/2 teaspoon black pepper
  • 3 tablespoons canola oil, divided
  • 4 (6-ounce) flounder fillets
  • 1/4 teaspoon kosher salt
  • 1 cup diagonally sliced snow peas
  • 2 green onions, thinly sliced
  • 1 cup sliced shiitake mushroom caps

Preparation

1. Prepare rice according to package.

2. Combine hoisin and next 5 ingredients in a bowl. Reserve 4 teaspoons.

3. Heat a nonstick skillet over medium-high heat. Add 1 tablespoon canola oil. Sprinkle fillets with salt. Add two fillets to pan; cook 4 minutes. Turn; brush each with 1 teaspoon hoisin mixture. Cook 2 minutes. Remove fish from pan. Repeat with 1 tablespoon canola oil, 2 fillets, and 2 teaspoons hoisin mixture.

4. Heat a skillet over high heat. Add 1 tablespoon canola oil. Add peas and onions; sauté 1 minute. Add mushrooms; sauté 2 minutes. Place 1/2 cup rice onto each of 4 plates. Top each with 1 fillet and 1/2 cup vegetables; drizzle with 1 teaspoon hoisin mixture.

Nutritional Information

Amount per serving
  • Calories: 360
  • Fat: 17.9g
  • Saturated fat: 2g
  • Monounsaturated fat: 8.3g
  • Polyunsaturated fat: 4.4g
  • Protein: 24.7g
  • Carbohydrate: 25g
  • Fiber: 2g
  • Cholesterol: 77mg
  • Iron: 1.2mg
  • Sodium: 462mg
  • Calcium: 52mg
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