Flounder Picatta

Flounder Picatta

Ingredients:
1/2 t salt, 1/4 t pepper
2 lbs flounder
4 T butter
2 T oil
2 T lemon juice
1/2 t grated lemon zest (optional)
1 T dried parsley
1 T capers chopped
protein powder, soy isolate or baking mix
Combine protein powder, salt and pepper in bowl. Dredge fish to coat both sides. Melt 2
T butter with oil in skillet. Add fish and cook, turning once, until browned outside and
cooked through (5-7 min.) Remove to platter and keep warm. Add remaining butter to
skillet and cook over med high heat until browned, about 1 min. Stir in lemon juice, zest,
parsley and capers and pour over fish.
Serves 4 @ 1 carb
Seafood Crepes with Creamy Cheese Sauce
Crepes: 4 eggs
4 T heavy cream
dash salt and pepper
Filling:
1 6 oz can crab
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©2004 Achieve Fitness, LLC -
1 can sm shrimp
2 T butter
1/4 c cream
1 t Dijon
1/4 c chicken broth
Sauce:
4 oz cheddar
1/4 c heavy cream
1 t Dijon
dash nutmeg, salt, pepper
Crepes: Blend crepe ingredients. Heat a good small non-stick pan and melt some
butter. Ladle about 1/4 cup of mixture and tip pan quickly to make thin, even coating.
Allow to cook until starts to curl on ends and is set in center. Turn and cook about 30
sec. Remove to plate and repeat. Makes about 6.
Filling: Melt butter, add crab and shrimp. Stir in broth, Dijon and cream and simmer until
sauce reduces.
Sauce: Heat cheese, cream, Dijon and seasonings until cheese melts.
Assemble: lay out crepes, spread filling down center, roll up and top with cheese sauce.
Serves 3 @ 4 carbs, trace fiber, 636 Calories, 50 fat, 42 protein
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Baked Salmon Italianne
12 oz salmon
1/4 cup mayonnaise
2 T unsw. ketchup (2)
6 pieces sun-dried tomatoes (6.6)
4 strips bacon, cooked, cut in 1" pieces
1/4 cup chopped onion
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©2004 Achieve Fitness, LLC -
Mix mayo and ketchup to make Russian Dressing. Heat tomatoes in water in microwave
for few minutes to plump. Spray casserole dish with Pam. Lay salmon pieces in and
cover with dressing. Cut up tomatoes and lay on top; sprinkle with chopped onion. Bake
at 400 for 20-25 min. Put under broiler for just a few minutes to brown top.
Serves 2 @ 6 carb (5 NET carbs)
Shrimp Scampi