Pan-Roasted Flounder and Zucchini with Corn and Peach Salsa
(makes 2 servings)
2 ears corn
1 large or 2 small peaches, chopped to small dice
1 small shallot, chopped (or about 1 tablespoon chopped red onion)
2 flounder fillets, about 1/2-3/4 lb total
1/4 cup all-purpose flour
2 medium long zucchini or summer squash
4 tablespoons extra-virgin olive oil
salt and freshly ground black pepper
Shuck the corn and bring a pot of water large enough to submerge the ears to a boil. Boil the corn for about 2-3 minutes or until just tender; drain and let cool. Once cool enough to handle, cut off the kernels using a sharp knife and set aside in a bowl. Combine with the chopped peaches, shallot, about 1 teaspoon olive oil and half the lemon’s juice. Set aside or refrigerate while you prepare the rest of the meal.
Trim the ends of the zucchini and slice into thin strips lengthwise, about 1/8″. Season both sides with salt and pepper.
Feel across the flounder fillets for any pin bones and remove with tweezers if necessary. Sprinkle both sides with salt and pepper. Spread the flour on a flat plate and pat the fish across the flour on both sides. Shake off any excess.
Heat 3-4 tablespoons olive oil in a skillet or fry pan over high heat. Gently place down the fish once the oil is hot. Let cook without moving the fish for at least 1 minute. Once visibly golden-brown around the sides, carefully flip the fillets over. Let cook another minute without touching. Remove once opposite side looks slightly golden after peeking and the fish is cooked just enough that the center is no longer translucent (how long depends on the thickness of the fillet, but it should be quick!). Transfer the fish to a plate lined with paper towels. Arrange the zucchini slices in the same pan and let cook at least 1 minute before flipping. Get a light sear on both sides of the pieces and remove from heat.
Plate equal portions of zucchini stacked under each flounder fillet. Squeeze the other half of the lemon on both. Top each plate with the salsa and serve immediately.
Cost Calculator (for 2 servings)
1/2 lb flounder fillets (at $8.99/lb): $4.50
2 medium zucchini (at $2/lb): $2.00
2 ears corn: $1.00
1 large peach (at $3.50/lb): $1.50
1 shallot: $0.30
4 tablespoons olive oil: $0.50
salt, pepper, 1/4 cup flour: $0.25
1 lemon: $0.35
Baby Spinach with Mandarin Orange and Red Onions
8 ounces baby spinach, about 5 to 6 cups
1 cup mandarin oranges, drained
1/2 cup chopped red onions
1 tablespoon orange marmalade
2 tablespoons red wine vinegar
1/3 cup extra-virgin olive oil, eyeball the amount
Salt and pepper
Arrange spinach leaves on a large platter or individual salad plates. Top with mandarin sections and chopped red onion. Whisk together marmalade and vinegar. Stream oil into dressing while continuing to whisk.
When you are ready to serve, pour the dressing over salad and season with salt and pepper.
Corn and Cantaloupe Chopped Salad
2 cups fresh corn kernels (about 4 ears fresh sweet corn)
½ small cantaloupe, cut into small cubes (about 2 cups)
1/2 - 1 small red chile pepper, seeded if desired, and minced*
½ medium red onion, chopped (about 1/2 cup)
1 tablespoon chopped fresh dill weed
Juice of 1 lemon (3 tablespoons)
2 tablespoons olive oil
1 teaspoon dry mustard
1 cup mixed spring greens
Bring a small saucepan of salted water to boiling. Add the corn kernels and cook 2 minutes**. Drain in a sieve and rinse until cool under cold running water. Drain well and pour into a large bowl.
Add the cantaloupe, chile pepper, onion, and dill.Toss to combine.
In a small bowl whisk together the lemon juice, olive oil, and dry mustard until well combined. Pour over corn mixture and stir to coat. Add greens and toss to mix. Season with salt. Let stand 5 minutes before serving, stirring occasionally.
From the Test Kitchen
Because hot chile peppers contain volatile oils that can burn your skin and eyes, avoid contact with chiles as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands well with soap and water.
If your corn is wonderfully fresh and sweet, skip cooking it, if you like
Mango Peach Sangria
1/3 cup sugar
1/3 cup water
1 cup Grand Marnier
1 Viognier [or other dry white wine]
1 mango, chopped
2 peaches, cut into thin wedges
1/4 cup mint
How to Make It
In a saucepan, cook the sugar and water until the sugar dissolves; transfer to a pitcher and refrigerate until cold. Stir in the Grand Marnier, Viognier, mango, peaches and mint and serve over ice.
Chickpea Spinach Corn Quesadillas
1 bunch of spinach leaves [around 2.25 cups firmly packed spinach leaves]
½ cup sweet yellow corn
1 cup cooked chickpeas
1 tomato, chopped
1 red onion, medium, chopped
½ teaspoon Cajun seasoning
salt, to taste
4 large flour tortillas
2 teaspoons oil, more as required to toast the tortillas
⅔ cup Mexican shredded cheese blend or any cheese of your choice
coriander mint chutney, as required
Place the spinach leaves in a wok with 1 tablespoon of water.
In 2-3 minutes, the leaves will be all wilted. Remove, wash under running water, chop and set aside. This is called blanching of the spinach leaves.
In the same pan, heat 2 teaspoons of oil and add the chopped onion. Saute for 1 minute.
Add chopped spinach leaves, chopped tomato, sweet corn and mix.
Now add the boiled chickpeas, salt, cajun seasoning and mix.
Crush the chickpeas slightly using the back of your spatula. You can crush some and leave the remaining as it is.
Give a final mix and the filling for the quesadillas is now ready. Set aside.
Heat a flat skillet on medium heat. Smear some oil and place the tortilla over it. Cook for 20 seconds on each side.
Apply coriander mint chutney all over the tortilla. Place 2-3 tablespoons filling on one side, you can fill more but do not overfill.
Sprinkle shredded cheese over the filling. Use a good amount of cheese as it helps in holding the filling inside the quesadillas. I used a Mexican blend of 4 cheese.
Fold the tortilla in half, forming a semi-circle. Pour some oil on the side facing you and flip the tortilla. Cook till it's nice and crisp from one side, now pour some oil over the second side and flip again to cook this side.
Quesadillas are done when tortillas is golden brown and crisp.
Cut the tortilla into 2 using a sharp knife or pizza cutter.
JUST PEACHY GREEN SMOOTHIE
3 Freestyle Points 205 calories
1 frozen banana
1 packed cup baby spinach
2 large or 4 small fresh ripe sweet peaches, pitted (2/3 cup)
2 tbsp raw hemp seeds, shelled
1 3/4 cups unsweetened almond milk
1 cup ice
sweetener, to taste (I used a few drops of Nu-Naturals liquid stevia)
Combine all the ingredients in the blender and blend until smooth, adjust sweetener to your taste.
Yield: 2 servings , Serving Size: 16-oz smoothie
Amount Per Serving:
Freestyle Points: 3
Points +: 7
Calories: 205 calories
Total Fat: 8g
Saturated Fat: g
Stuffed Tomatoes with Corn and Spinach
5 strips thick-sliced bacon, diced and cooked until crisp (reserve 2 tablespoons of drippings)
6 large tomatoes
1/2 cup diced onion
1 teaspoon minced garlic
1 cup fresh or frozen corn kernels
1 (6 ounce) bag baby spinach
2 cups cubed purchased corn bread
1 cup chopped reserved tomato pulp
1 cup shredded Parmesan cheese, divided
1/4 cup thinly sliced fresh basil
Preheat oven to 350°F.
To prepare tomatoes, cut off and reserve tops.
Scoop out pulp with a spoon, leaving a 1/2-inch wall of flesh inside.
Transfer to a colander and invert tomatoes on a plate to drain while making filling.
Heat drippings in a skillet over medium-high heat.
Add onion and garlic and sauté until tender.
Stir in corn and spinach and sauté until spinach is wilted.
Add corn bread cubes, tomato pulp, 1/2 cup Parmesan, basil, bacon, salt and pepper.
Fill tomatoes with about 1/2 cup of filling and arrange in a shallow baking dish.
Sprinkle with remaining cheese and replace tops.
Bake for 15-20 minutes or until heated through and tomatoes are tender.
Summer Squash Oatmeal Cookies with Cinnamon Frosting
These chewy cookies are covered in rich cinnamon frosting!