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Turbot with Watercress and Zucchini
5 min prep time
20 min cook time
4servings
Recipe by
Amy Riolo
Source
The Mediterranean Diabetes Cookbook
Photo by
Photography by Eric Hinders, Food Styling by Skyler Myers, Art Direction by Haleigh Eason
How to Make Turbot with Watercress and Zucchini
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.
5 min prep time
20 min cook time
4servings
1 fillet
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Step-By-Step Instructions:
- 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.
- 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).
- 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.
- In a small bowl, whisk the balsamic vinegar with the remaining 2 Tbsp of olive oil until incorporated.
- 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.
- Place the fish fillets on top of the watercress and scatter zucchini and squash around the sides.
Nutrition facts
4 Servings
-
Serving Size
1 fillet
- Amount per serving Calories 370
-
Total Fat
24g
- Saturated Fat 3.2g
- Trans Fats 0g
- Cholesterol 75mg
- Sodium 350mg
-
Total Carbohydrate
13g
- Dietary Fiber 4g
- Total Sugars 3g
- Protein 29g
- Potassium 990mg
- Phosphorous 330mg
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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