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


Skirt Steak and Onions

As you can tell, we love steak. On this night we had skirt steak with marinated onions

To start marinate some skirt steak in your favorite seasonings, here I had some frozen left over chimichurri sauce that I found in the back of the freezer, set that aside.

steak in package

marinated steak

Cut about 3 onions into small strips put in a pan over medium low heat with 2 tbsp of butter and oil sprinkle with salt and pepper. Cook until soft about an hour until nice and caramelized.

sliced onions

cooking onions

Add 1 jalapeño that has been cut in half and the seeds taken out sliced thin and the juice of 2 limes to the onion mixture, check for salt and pepper, set aside.

chopped jalapenos

Make however much yellow rice to go along with dinner. Remember its 2 cups of water to every cup of rice.  Add some butter, Adobo seasoning and pepper to the pot, bring to a boil then cover and reduce temperature to a simmer. Cook until the rice is done to your liking.

yellow rice

Fire up the grill to the hottest setting you have, take the meat out of your marinade, drop it on the hot grill and cook about 3-4 minutes a side. You’re looking for rare to medium rare on the steaks (125 F) at most. Take meat off the grill and let rest for about 15 minutes. While the meat is resting, reheat the spicy caramelized onions, sauté some vegetables, check the rice and plate it up!

grilled steaks 1

grilled steaks 2

Lastly make sure after the meat rests to cut it across the grain or perpendicular to the striations in the meat. Otherwise you will end up with very chewy steak.

how to cut steak

Enjoy with fresh sauteed vegetables, and the onions on the steak!

finished plate no onions

finished plate with onions