Crispy Ranch Flounder with Broccoli
Nutrition
Calories: 440 kcalCarbohydrates: 51 gProtein: 27 gFat: 15 gSaturated Fat: 2 gCholesterol: 65 mgSodium: 950 mgFiber: 10 gSugar: 3 g
Ingredients
- 1 cup quick-cooking barley
- 1/2 cup Hannaford No Salt Added 99% Fat-Free Chicken Stock
- 1 large broccoli crown cut into 1" pieces
- 3 Tbsp. Taste of Inspirations Roasted Garlic Marinade
- 1/4 cup all-purpose flour
- 2 Tbsp. Nature's Promise Organic Ranch Dip Seasoning Mix
- 1 1/2 lb. skinless flounder or sole fillets
- Salt and pepper
- 2 Tbsp. vegetable oil
- 2 Tbsp. chopped fresh parsley
- Lemon wedges for serving
Instructions
- 1. Cook barley according to package instructions, then cover to keep warm and set aside.
- 2. Meanwhile, bring stock to a simmer in a large nonstick skillet over high heat. Add broccoli, cover, and reduce heat to low. Cook 5 minutes, then uncover and cook until liquid has mostly evaporated. Remove from heat and stir in 2 tablespoons marinade, then transfer to a bowl and cover to keep warm; rinse and dry skillet.
- 3. Combine flour and ranch seasoning in a shallow bowl. Season fish with salt and pepper, dredge in ranch mixture, and shake off excess. Add 1 tablespoon oil to now-clean skillet and heat over medium-high until just smoking. Add half of fish and cook until golden, crispy, and cooked through, about 3 minutes per side. Transfer to a plate and cover loosely with foil. Wipe out skillet and repeat with remaining oil and fish.
- 4. Fluff barley with a fork and stir in remaining 1 tablespoon marinade; season with salt and pepper to taste. Divide barley, fish, and broccoli among plates and sprinkle evenly with parsley; serve with lemon wedges.
- Source: Hannaford fresh Magazine, December 2020