Sautéed Flounder

Let’s start out with a healthy version of sautéed flounder over brown rice with some sautéed broccoli. I am trying to make things tasty and maybe a little lower in calories just for good measure! So let’s get started with this new one.

As you can see in the picture, here is a 4 oz portion of flounder I sautéed in a non stick pan with a little butter. I seasoned it with some salt and pepper along with some paprika for flavor and color.

saute flounder

It was served over a half a cup of some brown rice that was hanging around in the fridge along with a serving of broccoli that was sautéed with some salt, pepper, garlic and lemon juice.

So I hope you guys stick around to see what else comes about, and I am always open for suggestions for whatever you want me to cook for you with or without a healthy spin on things.

finished flounder


Arroz con Pollo

In English, chicken & rice, another good cold weather meal that makes the house smell so good and is relatively easy to make. So here we go.

I started with bone in chicken thighs that I generously salted and peppered and cooked skin side down first in a heavy pot until golden brown and then took them out and set them aside on a plate for a few minutes.

salt pepper chicken browned

While the chicken was cooking, I cut up 2 medium onions, 1 of each green and yellow peppers into medium-sized pieces. Once the chicken was out of the pot, leave the fat that has collected in the bottom. Add to it the onions and peppers plus two tablespoons of each tomato paste and chopped garlic and cook for about two minutes. At this time I added 2 cups of brown rice instead of the usual white.

cut up veges

cooking veges

added rice to veges

Now for the secret ingredient, I had some saffron in the cabinet so I threw in a very health pinch of it. You don’t have to but it just gives the dish an indescribable flavor coupled with the brown rice.

Now that everything is coated and stirred around with the oil from the bottom of the pot add your 5 cups of chicken broth and bring the pot to a boil. After it boils reduce the heat to a simmer and add the chicken back to the pot and put the lid on. Now the hard part, you have to wait about 40 minutes or so until the rice cooks. For the brown rice it takes almost an hour. Taste the rice to make sure it is done. Also you will see the chicken resting on a bed of rice in the pot. By then the chicken is cooked all the way through.

chicken in pot


Here are few shots of the juicy chicken on top of a bed of rice with all the soft and flavorful vegetables mixed in. Go pour yourself another glass of wine and dig into the goodness.

arroz con pollo 1

arroz con pollo 2


London Broil with Brandy Sauce

For the money I like to cook London Broil Steaks, they are easy to cook and taste great.

  • Take the steak out of the fridge about an hour before cooking it to let it come to room temperature, rub a little olive oil and season heavily with salt and pepper.
  • Heat the grill as hot as it will go and cook about 5-7 minutes per side, or until internal temperature reaches 120 degrees, then remove from the grill.
  • Cover with aluminum foil to let the steak rest for 15 minutes.

london broil uncut

While the steak rests make the sauce.

  • For the sauce put 2 tbsp of butter in a sauté pan and heat it until melted.
  • Add 2  tbsp of flour and cook until it is slightly off white.
  • Carefully add 1/4 cup of brandy to the pan. Be careful it will catch on fire.
  • Cook until the flames go out, then using a whisk add ½ cup of heavy cream.
  • Add a cup of water mixed with 1 tsp beef base.
  • Let it cook stirring constantly until you achieve the thickness you desire.
  • Add black pepper to taste to the sauce. Beef base is already a little salty.

Cut the steak slightly on an angle or bias place in the plate.

london broil with rice and squash

Serve with some brown rice and the spaghetti squash that you started earlier, top with the sauce and enjoy.

Grilled Corvina

Here is an easy meal to put together that is good for you too!


  • Seafood
    • Corvina filet
    • Olive oil
    • 4 Basil leaves, finely chopped
    • 2 Lemons zested
  • Vegetables
    • 2 cloves of Garlic, diced
    • 2 lbs mini Zucchini, sliced in half the long way
    • 1 large Onion, chopped
    • 2 lbs Patty Pans, whole
    • Cherry tomatoes
  • Compound Butter
    • 2 sticks Butter, unsalted and softened
    • 3 Tbsp Lemon juice
    • 2 Tbsp Garlic, diced
    • 2 Tbsp Basil, finely chopped
    • 2 Tbsp Parsley, finely chopped
    • 1/4 tsp Salt
    • 1/8 tsp Pepper, ground
  • Rice
    • 1 cup Brown rice
    • 2.5 cups water
    • 1 tsp Olive oil
    • Salt and pepper to taste


  • Compound Butter. Ahead of time make the compound butter.
    • Mix together the butter, lemon juice, garlic, basil, parsley, salt and pepper.
    • Place mixture on a piece of plastic wrap and roll into a log.
    • Place in a freezer for an hour to set.  After move the butter to the refrigerator.
  • Rice
    • Place the rice, water, olive oil in the rice cooker. (A rice cooker is handy so that you can easily multitask and the rice always comes out the way it should.)
    • Add a pinch of salt and pepper for flavor.
    • Cook.
  • Fish.
    • Rub a little oil on Corvina.
    • Sprinkle the fish with the basil, thyme, lemon zest, salt and pepper.
    • Let the fish rest for about 30 minutes.
    • Preheat the grill to high heat, place a skillet on the grill.
    • Place the fish on a skillet to sear.
    • Cook on the first side for about 11 minutes.
    • Then flip the fish over and cook for an additional 6-7 minutes.

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You know a white fish is cooked when the flesh flakes easily.

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  • Vegetables
    • In a large sauté pan, add a tablespoon of butter and a tablespoon of olive oil.
    • Add the zucchini, onions and patty pans.
    • Cook the vegetables on medium high until they are about 3/4 of the way done.
    • Add in the garlic and tomatoes into the pan.
    • Finish cooking until the vegetables they are tender.

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Put some of the brown rice on the plate, some of the vegetables, and garnish the fish with a slice of the compound butter. The cold butter melts over the hot fish making its own sauce.

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