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Turbot with Watercress and Zucchini

Turbot with Watercress and Zucchini
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Mediterranean Diabetes Cookbook. Recipe Credit: . Photo Credit: Photography by Eric Hinders, Food Styling by Skyler Myers, Art Direction by Haleigh Eason.
Summary

This delicate fish is a surprising treat at the end of a long day. Turbot is found in salt waters of both the Atlantic and Pacific oceans. It is also known as flounder, brill, fluke, and plaice. It is a member of the flatfish family, which also contains halibut. Any of those would make fine substitutions in this dish.

Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.




 

  • Prep time
    5 min
  • Cook time
    20 min
  • Servings
    4 Servings
  • Serving size
    1 fillet
Dinner Foodie Main Dish Mediterranean Seafood
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 fillet
  • Amount per serving Calories 370

  • Total Fat 24g
    • Saturated Fat 3.2g
    • Trans Fat 0g
  • Cholesterol 75mg
  • Sodium 350mg
  • Total Carbohydrate 13g
    • Dietary Fiber 4g
    • Total Sugars 3g
  • Protein 29g
  • Potassium 990mg
  • Phosphorus 330mg

Choices/Exchanges: 2 Nonstarchy vegetable, 4 Lean protein, 3 1/2 Fat

Dinner Foodie Main Dish Mediterranean Seafood
Ingredients

Ingredients

  • almond flour or all-purpose flour
    1/2 cup
  • salt
    1/4 tsp
  • black pepper
    1/4 tsp
  • crushed red pepper flakes
    1 pinch
  • turbot or other white fish
    4 (5 oz) fillets
  • olive oil (divided)
    4 tbsp
  • frozen yellow squash and zucchini (thawed and drained)
    2 lbs
  • lemon (juiced)
    1
  • water
    1 cup
  • fresh thyme
    2 sprig
  • balsamic vinegar
    1 tbsp
  • watercress (washed thoroughly and trimmed)
    1 bunch

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Directions

Directions

  1. Place the flour on a plate. Add the salt, black pepper, and red pepper, and stir to combine. Dip the turbot fillets in the mixture to coat. Shake off the excess. Transfer to a plate and set aside.

  2. Heat 2 Tbsp of the olive oil in a large, wide, nonstick skillet over medium heat. Add the fish and brown on both sides (about 2 minutes per side).

  3. Add the squash and zucchini, lemon juice, and water. Add the thyme, cover, and allow to simmer for 5 to 10 minutes, or until the fish is cooked through and the squash is tender. Remove and discard the thyme.

  4. In a small bowl, whisk the balsamic vinegar with the remaining 2 Tbsp of olive oil until incorporated.

  5. Toss the watercress with the dressing, taste, and season with salt and pepper as needed. Place the watercress on the bottom of a large serving platter or divide among 4 individual plates.

  6. Place the fish fillets on top of the watercress and scatter zucchini and squash around the sides.

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