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Turbot with Watercress and Zucchini

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How to Make Turbot with Watercress and Zucchini

This delicate fish is a surprising treat at the end of a long day. Turbot is found in salt waters of both the Atlantic and Pacific oceans. It is also known as flounder, brill, fluke, and plaice. It is a member of the flatfish family, which also contains halibut. Any of those would make fine substitutions in this dish.

Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

 


5 min prep time


20 min cook time


4servings


1 fillet

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Step-By-Step Instructions:

  1. Place the flour on a plate. Add the salt, black pepper, and red pepper, and stir to combine. Dip the turbot fillets in the mixture to coat. Shake off the excess. Transfer to a plate and set aside.
  2. Heat 2 Tbsp of the olive oil in a large, wide, nonstick skillet over medium heat. Add the fish and brown on both sides (about 2 minutes per side).
  3. Add the squash and zucchini, lemon juice, and water. Add the thyme, cover, and allow to simmer for 5 to 10 minutes, or until the fish is cooked through and the squash is tender. Remove and discard the thyme.
  4. In a small bowl, whisk the balsamic vinegar with the remaining 2 Tbsp of olive oil until incorporated.
  5. Toss the watercress with the dressing, taste, and season with salt and pepper as needed. Place the watercress on the bottom of a large serving platter or divide among 4 individual plates.
  6. Place the fish fillets on top of the watercress and scatter zucchini and squash around the sides.
Mediterranean
Seafood
Dinner
Foodie
Main Dish
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Nutrition facts

4 Servings



  • Serving Size

    1 fillet


  • Amount per serving



    Calories





    370

  • % Daily value*

  • Total Fat
    24g

    31%

    • Saturated Fat
      3.2g

      16%
    • Trans Fats
      0g

  • Cholesterol
    75mg

    25%

  • Sodium
    350mg

    15%

  • Total Carbohydrate
    13g

    5%

    • Dietary Fiber
      4g

      14%
    • Total Sugars
      3g

  • Protein
    29g

  • Potassium
    990mg
    21%

Ingredients

almond flour or all-purpose flour
1/2 cup

salt
1/4 tsp

black pepper
1/4 tsp

crushed red pepper flakes
1 pinch

turbot or other white fish
4 (5 oz) fillets

olive oil (divided)
4 tbsp

frozen yellow squash and zucchini (thawed and drained)
2 lbs

lemon (juiced)
1

water
1 cup

fresh thyme
2 sprig

balsamic vinegar
1 tbsp

watercress (washed thoroughly and trimmed)
1 bunch

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