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Easy Baked Flounder Over Steamed Broccoli and Brown Rice

Easy Baked Flounder Over Steamed Broccoli and Brown Rice

This is a very healthy dish, and one that my entire family enjoyed. We are still working on my youngest daughter to eat more than one bite of her fish, but she loves the rice and broccoli anyways.

10 filets of flounder (I used wild caught frozen fish for this recipe)
4 cloves garlic, minced
1 tbsp. taco seasoning
1 tsp. salt
1 tsp. pepper
1 tsp. red pepper flakes
juice of one lime
1 c. fresh cilantro, cleaned and roughly chopped
2 tbsp. olive oil
1 c. white wine

1 c. brown rice
2 c. broccoli, cut into bite sized pieces

Start by preparing the brown rice according to its directions. Add just about a quarter cup more water to the rice than the directions call for.

On a large baking dish, covered with foil, first sprinkle the minced garlic. Place the filets of flounder over the garlic. Sprinkle the fillets with the taco seasoning, salt, pepper, red pepper flakes, and cilantro. Drizzle the fish with the olive oil and then pour the white wine over the fish as well. Heat the oven to three hundred and fifty degrees.

When the rice has fifteen minutes left to cook, add the broccoli to the pot, right on top of the rice, and replace the lid. Bake the fish in the oven for fifteen minutes as well. Serve the fish over the broccoli and rice, and spoon some of the white wine sauce over the top. Enjoy!


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