Flounder Parmigiano Dinner

By Jessica Swartz April 14, 2023 18 mins read 258 Views

Flounder Parmigiano

2 Servings

Ingredients

Two large or four small flounder fillets
Salt and freshly ground pepper
2 tablespoon mayonnaise
Parmesan cheese, freshly grated, 1/4 cup
Half a cup of Italian panko crumbs
1/2 cup Marinara Sauce
1/2 cup shredded mozzarella cheese

Directions

Pre-heat the oven to 450degF. Oila large baking dish.
Season the fish fillets to taste with salt and black pepper.

Mix the Parmesan and the panko crumb. Mayonnaise lightly brushed on both sides of fillets. Bread crumbs are prepared. Dredge the fish.
Make sure the breading is evenly distributed on the fish by pressing down on it.

Bake the fish for 15 minutes or until it is cooked through and the topping has turned golden.
Add shredded mozzarella to each fillet and top with sauce.
Bake in the oven until the sauce is warm and the cheese has melted.

Baked Potato Wedges

Ingredients

Two medium Russet potatoes, washed and cut into eighths
Olive oil 2 tablespoons
Half a teaspoon of onion powder
Half a teaspoon of garlic powder
Half a teaspoon of paprika
1 teaspoon of salt
1/4 teaspoon of pepper
Cooking spray

Directions

Pre-heat the oven to 450°F. Coat an aluminum sheet pan with cooking oil.
Place the olive, onion, garlic, paprika and salt in a plastic ziplock bag.

Seal the bag after placing the wedges. Shake the bag to evenly coat the potatoes with the seasoning.
Spread the potatoes on a baking sheet in one layer.
Bake for 15 minutes Flip the potatoes and bake for 15-20 minutes until golden brown.

Sauteed Leafy Greens

Ingredients

Two whole cloves garlic
Half a medium onion, chopped
1/2 lb. Leafy greens such as kale, collards, chard or chard I used Swiss Chard that was grown in a friend's garden
Extra virgin olive oil, 3 tablespoons
Black pepper freshly ground to 1 teaspoon
Salt is a taste.

Directions

The stems of the greens can be removed and discarded. Cut the leaves into smaller pieces. The greens should be washed in multiple changes of water. Drain well.

In a large skillet, heat the oil on medium-high. Add the greens, onion, garlic cloves, and black pepper. Covered, heat for 10 minutes. Stir occasionally. Garlic should be thrown out. Add salt according to your taste.

By: Jovina Coughlin
Title: Flounder Parmigiano Dinner
Sourced From: jovinacooksitalian.com/2023/04/14/flounder-parmigiano-dinner/
Published Date: Fri, 14 Apr 2023 13:37:05 +0000

Frequently Asked Questions

Can the Mediterranean Diet even be vegetarian?

Yes, it is possible to adapt the Mediterranean Diet so that you are vegetarian. You can follow this eating plan if you are a vegetarian. They could choose various plant-based options for protein sources like legumes, nuts, and seeds, which are staples in the Mediterranean Diet. If needed, you can add healthy fats such olive oil, olives and avocados to make up the difference. Additionally, incorporating alternative dairy sources such as tofu or soy yogurt is also an option to gain vitamins and minerals while following a vegetarian lifestyle within this diet. Another option is to make hummus from mashed beans, add nuts and seeds to bowls and salads, have hummus with vegetables as snacks, or replace ice cream with frozen bananas for dessert.

What foods can you not eat on a Mediterranean diet

The Mediterranean diet prohibits certain food groups including processed foods and added sugar. Certain foods shouldn't be eaten to maintain the health benefits associated with this dietary pattern. Even though these items can be part of a healthy eating plan, consistent consumption can negate the potential health benefits.

Whole-grain bread and starches, such as white bread, sugary cereals, and other highly processed baked goods, are forbidden on a Mediterranean eating plan. These items are rapidly absorbed into the body as sugars and can cause weight gain. Additionally, they have few vitamins and minerals to offer compared to whole grain options like quinoa or millet.

Other forms of sugar also fall into this category. As such, limit your intake soda, tea with additional sugars, and juices. These sweetened drinks won't support weight control or healthy nutrient profiles.

Red meats as well as processed meats should be avoided in Mediterranean-style meal plans. Red meats and processed meats possess high levels of saturated fat, which increases cholesterol levels, raising the risk for heart disease and other metabolic syndrome-related problems that could lead to more serious illnesses. Nitrates found in processed lunchmeat can raise cancer risks because they are linked to cell damage responses and may be harmful to cells. Dairy products should also not be consumed regularly as some cheese contains considerable amounts of saturated fats too - except for feta which is low in saturated fat content - otherwise, stick only to skimmed milk or yogurt products when considering dairy options because these will generally be lower in total fat intake than heavy cream or creme fraiche alternatives that contain higher doses of calories in their ingredients listing.

According to nutrition professionals, fish should not exceed three times per weekly.

Is Banana allowed in the Mediterranean diet?

Yes, banana is allowed on the Mediterranean diet. Bananas provide healthy and low-calorie nutrition. They are rich in vitamin B6, potassium, and dietary fiber. As a healthy side dish, it can be incorporated into meals by adding sliced or mashed bananas to porridge, smoothies, salads, or even sweet potatoes. For added protein, you can enjoy it as a snack with nuts butter like peanut or almond. For those following the Mediterranean diet, bananas can be paired with healthy fats like nuts or seeds to aid digestion and promote fullness.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal is permitted on the Mediterranean Diet. Oats are whole grains that can provide a good source of dietary fiber and minerals such as iron and magnesium. They can be served with blueberries as well as nuts, seeds and savory dishes like eggs or cheese. Oatmeal also has many benefits and can make a nutritious breakfast. It can be added into smoothies, made into protein bar, or eaten in its original form with almondmilk and other toppings for extra nutrition like gojiberries (cinnamon, chia and chia seeds), peanut butter, and cinnamon. Oats are widely popular in many countries part of the Mediterranean basin, so many consider them compatible with this type of diet.

Statistics

One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)

External Links

How To

How does the Mediterranean Diet support brain health?

The Mediterranean diet is a pattern of eating rich in fruits, vegetables, legumes, whole grains, nuts, and healthy fats while low in red meat and added sugar. The Mediterranean diet has many health benefits, including better brain health. Research has found that following the Mediterranean Diet can reduce the risk of dementia and slow age-related cognitive decline. It may be beneficial for mood disorders as well as protecting against aging-related oxygen damage.

A number of aspects of the Mediterranean diet can support brain health, and help reduce cognitive decline. Consuming large amounts antioxidant-rich food items like fruits and veggies, which are rich in vitamins and minerals, has the greatest benefit. Monounsaturated fats, such as olive oils, are important for maintaining healthy omega-3 levels. This is critical for brain health. Additionally, limiting processed carbs may improve mental clarity. They stabilize blood glucose levels throughout a day and lower inflammation associated with chronic illnesses like stroke or Alzheimer's.

A Mediterranean diet that includes plenty fresh fruits and vegetables, lean proteins like chicken or fish, whole grains, healthy fats like olive oil, red wine occasionally, and moderate dairy intakes like yogurt and cheese can help maintain adequate nutrition over time. It will also help with cognitive decline. A regular exercise routine at a moderate intensity is also a good way to increase your serotonin level, which helps with mental well-being. Combining these tips can improve one's chances of maintaining good mental and physical health into old age.