Page 207 - 28_Days_of_Clean_Eating.sanet.cd

Flounder Piccata with

Sun-Dried Tomato Rice Pilaf
Dairy-Free

Piccata sauce is delicious with chicken and pork as well as with
this fish. The tanginess of the lemon and saltiness of the capers
give it a burst of flavor. Paired with sun-dried tomato pilaf, it’s a
wonderful meal for a weeknight or any night.
Ingredient Tip: Look for tender sun-dried tomatoes in the
produce department of the store. You may use oil-packed or water-
packed sun-dried tomatoes, or those in pouches that have the same
consistency as dried apricots.
For the fsh: For the rice:
2 tablespoons coconut oil 2 tablespoons coconut oil
4 flounder fillets 1 onion, chopped
½ teaspoon salt 1 cup short-grain brown rice
½ teaspoon freshly ground 2 cups reduced-sodium
black pepper chicken broth
2 tablespoons 100% whole- ¼ teaspoon salt
wheat pastry flour ¼ teaspoon freshly ground
¼ cup lemon juice black pepper
2 garlic cloves, minced ¼ cup chopped sun-dried
2 tablespoons drained capers tomatoes
1 cup reduced-sodium 2 tablespoons toasted
chicken broth pine nuts
2 tablespoons chopped
fresh basil

To make the fish:
1. In a large nonstick skillet, heat the coconut oil. Sprinkle the fish
evenly with salt and pepper, and dredge in the flour to lightly coat.
2. Cook the fish for 2 minutes on each side or until the fish flakes
easily with a fork. Remove the fish from the skillet and keep warm.
3. Add the lemon juice, garlic, capers, and broth to the skillet. Cook
for 2 minutes or until the liquid is reduced slightly.

206 28 Days of Clean Eating