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Parmesan Crusted Flounder over Vegetable Medley

August 26, 2009

I realized yesterday while looking back at my recent posts that I have been cooking a lot of Italian food lately. Not only that, but mostly vegetarian. We used to eat a pretty heavy diet in protein, but I haven’t had the chance to go out and buy meat lately and it is more expensive. I’m trying to use different sources of protein, such as beans (black, white, soy), lentils, or quinoa. There are actually a lot of vegetarian ways to get your protein in and I’m enjoying this nice break. Athletes require up to 150% more protein than the amount recommeded for non-athletes. By including dairy-based products and eggs in my diet frequently and in sufficient quantities, you can ensure that you are getting enough protein in your diet.

Ensuring a Balance of Proteins
I will spare you all the scientific definitions of the different types of proteins, but basically plant foods do not contain all the essential amino acids needed by humans – for this reason plant proteins are often described as providing lower protein quality than animal proteins. Meat and fish have all the essential amino acids and are described as high quality proteins. It is important to eat a range of plant protein sources to obtain the different amino acids to ensure your body has met all its requirements.

Athletes in Intense Training
In order to maximize your recovery then your post exercise meal should include mainly carbohydrate but also some protein. This allows for a faster rate of muscle recovery.

Plant protein sources: eggs, fish, legumes, peanut butter, milk, nuts, soybean products (e.g. tofu), cheese, yogurt.

Anyways, that was my little blurb about protein. I definitely see a difference in my running and energy levels when I am lacking in the protein department, whether it comes from plants or animal. I defrosted two flounder fish fillets yesterday and was wondering how I should cook them tonight. I wanted to poach the fish in a foil packet with different kinds of vegetables, but last time I tried that, it turned out a little bland. I decided to cook up a bunch of vegetables with some olive oil, salt, pepper and garlic powder and use that as a nice base for the fish. I lightly coated the top of the fish with a mixture of salt, Panko breadcrumbs and Parmesan cheese and served alongside some brown rice.

Parmesan Crusted Flounder over Vegetable Medley

Serves 2

  • 2 flounder fillets
  • salt and pepper
  • 1/4 cup Panko breadcrumbs
  • 1/4 cup Parmesan cheese

Vegetable Medley

  • 1 tablespoon olive oil
  • 1 medium potato, diced
  • 1 carrot, diced
  • 1/2 onion, finely diced
  • 1/2 green bell pepper, diced
  • 1/2 cup cherry tomatoes, halved
  • 1 teaspoon red wine vinegar
  • 1 teaspoon garlic powder


1. Heat 1 tablespoon of olive oil in a large pot and sautee all chopped vegetables. Season with salt, garlic powder and red wine vinegar. Place a top on the pot and let cook for 8 minutes, until carrots and potatoes are fork tender.

2. Meanwhile, combine salt, Panko and Parmesan in a small bowl. Spray the fillets with olive oil and season with salt and pepper. Lightly coat the cop of the fillets with breadcrumb mixture. Broil in oven for 5-8 minutes until fish is cooked through and the top begins to brown.

3. Plate the vegetables on the bottom of the dish and top with the fish.



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