Whole Wheat Flounder with Banana Saffron Rice
2 tablespoons onion, minced
1 tablespoon olive oil
2 cups non-fat chicken or vegetable stock
1/4 teaspoon saffron threads
1/4 teaspoon white pepper
1/4 teaspoon salt
1 cinnamon stick
1 cup white or brown rice
1/4 cup dried cherries, reconstituted in 2 tablespoons lime juice
3 scallions, sliced
1 banana, peeled and cubed
1/8 teaspoon nutmeg
6 flounder filets
3 egg whites
1 cup whole wheat bread crumbs
1 tablespoon chopped parsley
Sauté onion in olive oil for 3 minutes; add stock, saffron, pepper, salt
and cinnamon stick. Bring to a boil, add rice and stir. Reduce to a simmer,
cover and cook for 2 minutes until fluffy. Remove cinnamon stick. Add dried
cherries/lime juice, scallions, cubed banana and nutmeg. Mix gently. Beat egg
whites; mix parsley with whole wheat bread crumbs. Dip flounder into egg whites,
then into bread crumbs; coat well. Bake flounder in pre-heated oven at 350°F
for 7 to 10 minutes.
* raisins may be substituted
Serving Size: 6.