Quick dinner ideas: lemon-glazed flounder fillets

Floundering over what to make for dinner? Here's a smart solution — grill fish fillets on top of fresh lemon slices and top them with a light citrus sauce. It's all ready in less than 25 minutes.

• Preparation time: 15 minutes.
• Cooking time: 8 minutes.
• Serves 4.

Ingredients:

Fillets

• 5 large lemons
• 6 large fresh basil leaves
• 15 ml (1 tbsp) olive oil
• 1 garlic clove, minced
• 4 flounder fillets, 125 g (4 oz) each
• 2 ml (1/2 tsp) salt
• 1 ml (1/4 tsp) pepper

Sauce

• 125 ml (1/2 cup) reduced-sodium chicken broth
• 7 ml (1 1/2 tsp) cornstarch
• 10 ml (2 tsp) sugar

Instructions:

1. Roll 1 lemon on surface to get juices flowing; grate zest from this lemon and squeeze juice. Cut 3 lemons into 12 slices 0.5 centimetres (1/4 inch) wide. Slice remaining lemon into 8 wedges.
2. Make basil chiffonade: Stack basil leaves and roll up tightly (to resemble a long cigar). Slice across the roll, making cuts about 1.25 millimetres (1/16 in) apart. Set aside for garnish. Heat oil in small pot over medium heat. Add garlic and cook until golden, about 2 minutes. Whisk in lemon juice then remove from heat.
3. Coat grill rack or broiler pan rack with nonstick cooking spray. Preheat grill to medium or preheat broiler. Lightly brush both sides of fish with garlic mixture and sprinkle with salt and pepper.
4. Place 3 lemon slices on grill or broiler rack and put 1 flounder fillet on top. Repeat with remaining lemon slices and fish. Grill or broil fish, without turning, until just opaque throughout, about 6 minutes. Cook lemon wedges alongside until browned, about 2 minutes on each side.
5. Meanwhile, blend broth and cornstarch in a cup until smooth. Whisk cornstarch mixture, sugar and 1 millilitre (1/4 teaspoon) lemon zest into remaining garlic mixture. Bring to a boil over medium-high heat and cook until sauce thickens, about 1 minute.
6. Transfer fish to plates, lemon slices down. Spoon sauce over fish and sprinkle with basil chiffonade and remaining lemon zest. Garnish with grilled lemon wedges.

• Lemon and other citrus fruits are particularly good for hypertension.
• They are rich with vitamin C, potassium, pectin and phytochemicals that may benefit numerous other conditions as well, including allergies, asthma, cancer, cataracts, heart disease, stroke and even the common cold.
• Most nutrition experts recommend eating at least 175 grams (6 ounces) of fish per week.
• Fish has more protein, fewer calories and less fat than most meats.

Each serving provides:

• Key nutrients: 180 calories, 50 calories from fat, 5 g fat, 1 g saturated fat, 0 g trans fat, 23 g protein, 18 g carbohydrates, 6 g fibre, 340 mg sodium.
• Blood pressure nutrients: 106 mg vitamin C, 52 mg magnesium, 613 mg potassium, 107 mg calcium.

• If flounder is not available, substitute fillets of any other white flatfish in this recipe. Halibut, sole and tilapia are good choices.

Try this recipe tonight for a light and healthy dinner that the entire family will enjoy.