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Episode #108

Baked Flounder with Asian Stir Fry

Air date 05/19/12
Host: Chef Rob Stinson

Chef Rob Stinson creates a healthy, breaded flounder, using fresh seafood from the Mississippi gulf and combines it with Asian stir-fry. Chef Rob also makes a chicken stock soup with flounder and brown rice.

 

 

Ingredients:

½  tsp sesame oil
½  tbsp garlic minced
2 tbsp yellow onion julienne
½  tbsp red bell pepper julienne
½  tbsp green bell pepper julienne
½  tbsp snow peas (if available)
½ tbsp peanuts or cashews coarse crushed
1 tbsp shitake mushrooms (domestic will work) julienne
½ tsp chili garlic sauce asian or favorite hot sauce
¼ tsp low sodium soy sauce
1 tbsp cilantro minced
1 tbsp white wine to deglaze and all alcohol will cook out

Preparation:

Place oil in pan on med high heat.  Add garlic, onion, red and green bell peppers and mushrooms.  Cook till onions are translucent and garlic lightly browned.  Add snow peas and chili garlic sauce.  Deglaze (place sauce in pan and toss so all cooked on ingredients dislodge from pan and go into sauce) with white wine.  Add soy sauce and cilantro and toss several times.  Place on plate.

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Ingredients:

5 oz flounder filet (skin on bottom if possible)
2 tbsp whole wheat bread crumbs
2 tbsp soy flour
1 egg
½ cup of skim milk to coat fish
½ tsp black pepper
½ tsp garlic powder
½ tsp onion powder
Pan Spray 0 fat

Preparation:

Place egg and milk in bowl and wisk.  Place bread crumbs, pepper, garlic and onion powder in a separate bowl and mix well.  Dredge flounder in milk/egg batter then dredge in seasoned bread crumbs.  Place on baking sheet, lightly top with pan spray and place in oven at 350 degrees for 12 minutes or till golden brown.  Remove and place on top of stir fry. 

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Ingredients:

1/3 cup brown rice
¾ cup chicken stock (homemade without salt or preservatives)
1/2 tbsp diced onion
1 tsp diced garlic
¼ tsp chili garlic sauce or favorite hot sauce
½ tbsp cilantro minced
pinch pepper

Preparation:

Place rice in pot with chicken stock and all ingredients.  Cook rice till all liquid is gone.  

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Ingredients:

½ tsp oil
1 tbsp diced yellow onion
1 tsp diced garlic
1 tbsp diced yellow bell pepper (if available)
½ cup chicken stock
2 tbsp brown rice (see recipe above)
3 slices jalapeno for garnish and flavor if child likes

Preparation:

Place oil in saute pan with onion, garlic and bell pepper.  Saute till lightly brown and add rice to pan.  Place in soup bowl with hot stock and garnish (if you choose with jalapeno slices or leave off)

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Stir Fry

Amount Per Serving
Calories 80.3
Total Fat 4.7 g
Saturated Fat 0.7 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 2.2 g
Cholesterol 0.0 mg
Sodium 113.0 mg
Potassium 135.4 mg
Total Carbohydrate 5.9 g
Dietary Fiber 1.4 g
Sugars 1.2 g
Protein 2.5
Baked Flounder

Amount Per Serving
Calories 261.6
Total Fat 4.9 g
Saturated Fat 1.3 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 1.4 g
Cholesterol 130.2 mg
Sodium 330.3 mg
Potassium 497.1 mg
Total Carbohydrate 25.7 g
Dietary Fiber 2.6 g
Sugars 4.9 g
Protein 27.8 g
Soup

Amount Per Serving
Calories 101.3
Total Fat 2.8 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 1.3 g
Cholesterol 0.0 mg
Sodium 37.5 mg
Potassium 119.5 mg
Total Carbohydrate 16.1 g
Dietary Fiber 1.3 g
Sugars 0.1 g
Protein 2.9 g
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