Pan Seared Flounder with Bok Choy Tofu Noodles
If you are trying to feed your kids less pasta- you need to try this dish. A few months ago, I started buying tofu noodles (shirataki noodles) from an Asian store. Later I noticed them in my regular super market and was thrilled. They are very low in calories and are delicious. The texture is a bit different and might need a bit getting used to- but sky is the limit with them.
I usually use them in Asian preparations but they can be used in anything. My daughter loves, loves them. When I was planning on making this dish, I made sure I bought enough packs of these noodles (each pack is a small quantity). I actually bought five to make sure all three of us get enough noodles. I then sautéed some delicious flounder which I sprinkled with a spice mix. The dish was delicious with sautéed bok choy with the noodles and the fish. I used a bit more chicken broth to mimic some of the delicious noodle soups we have been having at Asian restaurants.
The dish was a big success! Try this super healthy meal…
Dry Rub
- 1 teaspoon chili powder
- 1 teaspoon garlic powder
- 2 teaspoons salt
- 1 tablespoon extra light olive oil
Mix the powders and salt in a small bowl and keep aside.
- 1 pound flounder filets
Sprinkle the dry rub all over the fish filets and refrigerate 2 to 3 hours. Take out half an hour before cooking. Heat a medium non-stick frying pan and add the oil. Saute the fish on both sides until done (time depends on the thickness of the filets). Careful not to over cook the fish. Serve the filets on top of the noodles.
- 3 to 4 packs tofu noodles (shirataki noodles) drained and washed in hot water
- 2 tablespoons extra light olive oil
- 1 teaspoon sesame oil
- 2 medium shallots, chopped
- 2 to 3 garlic cloves, chopped
- 1 bunch bok choy, greens and whites separated and chopped
- 1 cup chicken broth
- 2 tablespoons black bean sauce
- ½ cup cilantro, chopped
Heat a wok like pan and add the olive and sesame oil. Add the shallots and garlic and sauté for a minute on medium high heat. Add the bok choy whites and sauté on high heat for 2 to 3 minutes. Add the chicken broth and black bean sauce. Mix well and add the noodles. Mix well and add the bok choy greens. Cook for another 2 to 3 minutes. Check for seasonings and garnish with cilantro.
