By Maria A. Pardalis

Stuffed Fillet of Flounder with Arugula and Fennel Salad

Happy New Year! After indulging in sweets and alcohol during the holidays, it is now time to detox and that begins with eating. No, I’m not talking about going on a crazy fad diet or trying to lose 10 pounds in 3 days. New Year’s resolutions lead to disappointment because people try to accomplish too much too soon. Quickly cross out the word diet from your list and replace it with healthy living. Following parts of the Mediterranean lifestyle will help you boost your longevity, reduce the risk of heart disease, and help you lose weight while eating delicious foods. The cuisine is one of the healthiest in the world and extremely simple to create in your own home.

Fish is a key component of the Mediterranean diet and essential for good health. Ring in the New Year with heart-friendly flounder. These white flat fish are appetizing and are very easy to cook. When purchasing flounder, it is important that it almost looks alive with its eyes intact, gills reddish and its skin moist. This low fat fish is best paired with nutrient and phytochemical packed arugula and fennel salad. If you haven’t tried fresh fennel, you must try it!

This elegant dish is wonderful for company but easy enough to make for a family weeknight dinner.

Prep time: 30 minutes
Cook Time: 35 minutes
Serves 4 to 6

Fennel and Arugula Salad with Toasted Walnuts

Ingredients:

• 2 medium fennel bulbs
• 2 cups baby arugula
• ¾ cup toasted walnuts
• 3 tablespoons freshly squeezed lemon juice
• 1 teaspoon finely grated lemon zest
• ½ cup extra virgin olive oil
• freshly ground black pepper
• coarse salt

Directions:

1. Trim outer layer of fennel bulbs and cut stalks from tops. Preferably using a mandolin or sharp knife, slice fennel as thinly as possible. Discard tough core.
2. Place sliced fennel in a salad bowl and add baby arugula, and walnuts.
3. For the dressing: In a small bowl, whisk together lemon juice, zest, olive oil, and season with salt and pepper.
4. Drizzle dressing over fennel mixture and toss well.

Stuff Fillet of Flounder

Ingredients:

• 10 (5 oz) flounder fillets, fresh
• 16 ounces fresh baby spinach
• 1 Vidalia onion, finely chopped
• 4 scallions, finely chopped
• ½ cup fresh dill, chopped
• 1 cup feta cheese, crumbled
• ½ cup breadcrumbs
• Paprika, for seasoning
• 1/5 cup extra virgin olive oil
• Salt and pepper to taste

Preparation:

1. Preheat oven to 350 degrees F.
2. Rinse founder fillets and pat dry. Season both sides with salt and pepper and set aside.
3. In a large saucepan, heat olive oil over medium heat. Add onions and sauté for 1 to 2 minutes or until slightly browned.
4. Stir in scallions and baby spinach. Cook for 2 minutes or until spinach is wilted.
5. Remove pot from heat and drain excess liquid. Add breadcrumbs, feta and dill to spinach mixture and stir until well blended.
6. Spread about ½ cup of spinach filling on the end of each fillet. Roll up and secure with a toothpick.
7. Carefully line up fillets, seam side down, in a lightly oiled baking dish. Sprinkle with paprika and add 15 ice cubes.
   Cover dish with aluminum foil and bake for 25 to 30 minutes.
8. Remove foil and place baking dish back in the oven. Broil for 3 to 5 minutes or until fillets are lightly browned.

Remove toothpicks and serve with a generous portion of arugula and fennel salad. Lighter fish like flounder go best with white wines. Riesling or Sauvignon Blanc compliment this meal perfectly.

Kali Orexi and Kali Hronia!!

DID YOU KNOW...

Fennel is one of the oldest known diet remedies? Ancient Greeks used the seeds to prevent obesity and drank fennel tea to prevent bad breath!