Flounder for Dinner

Even people with minimal cooking skills can quickly make simple meals like this one.

Here's the menu:

Rye crisp crackers with goat gouda (9g cracker and 15g cheese)
Broiled flounder with lemon and dill (90g)
Sweet potato (100g)
Wilted spinach and chard salad (80g)
Fresh strawberries (110g)

* Weights are for a small serving (1200 calories per day)

Here's your shopping list:
Fresh or frozen flounder fillets - 4 -5 oz raw fish per person
Raw sweet potato - 1/2 large or 1 small per person (120-150g per serving)
Rye crisp crackers
Gouda cheese (goat cheese or cow's cheese)
Fresh spinach and/or swiss chard (3 oz per person)
Fresh strawberries (in season in the spring - 4 oz per person)
1 lemon
clove of garlic or 1 tsp crushed or chopped garlic
olive oil
Dried dill

Cooking directions - 30 minutes or less preparation time:

Heat the broiler or toaster oven.

Cut off the stems and tops of and cut into halves, place 4 oz into small bowls for each person.

Clean the sweet potatoes by washing them under running water.

Place flounder fillets in a shallow baking pan. Cut the lemon in half and squeeze over the salmon. Sprinkle with dill and season to taste with salt and pepper. Put under the broiler or in a toaster oven. You are going to cook these for about 12-15 minutes. So, move on to make the rest of the ingredients.

Chop the spinach and chard loosely and put in a pan or skillet - like a 12" frying pan or "wok" pan. Add the garlic. Add 1 teaspoon of olive oil and toss. Let it sit while you make the other ingredients.

Make yourself an appetizer - a rye cracker topped with 1/2 an ounce of gouda. Put this in the microwave for 15 seconds until the cheese melts. Eat this while you cook!

Put sweet potatoes in the microwave. Cook for several minutes (as many as needed) until they are very soft.

Now, cook the spinach and chard on high heat on the stove, stirring constantly until wilted and soft - just 2 or 3 minutes. Turn off the heat and squeeze the other lemon half over them. Season with pepper and salt if desired. White pepper is a good choice.

Cook the flounder only until just done - no need to let it brown.

Flounder is hard to beat for fresh, mild flavor. This fish is not a mercury risk. If you've never eaten plain sweet potatoes, give them a try. Microwaved sweet potatoes - cooked well - are delicious all by themselves.

Nutritional Analysis:

380 calories, 31g of protein, P/C/F ratio of 32/42/26, over 20% of all essential nutrients, provides the RDA of A, C, and B-12, over 40% of the RDA of B-6, folate, riboflavin, copper, iron, manganese and fiber.