Kalkan Tava

Kalkan Tava is a delightful Turkish seafood dish made with pan-fried flounder, showcasing the fresh flavors of the sea. With a crispy exterior and tender, flaky fish inside, it's a healthy and protein-packed meal that's quick to prepare.

Ingredients

• Flounder fillets - 300 grams
• Olive oil - 3 tablespoons
• Lemon juice - 2 tablespoons
• Garlic - 2 cloves, minced
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Cherry tomatoes - 150 grams, halved
• Zucchini - 1 medium, sliced
• Red onion - 1 small, sliced

Steps

1. In a bowl, mix olive oil, lemon juice, minced garlic, paprika, salt, and black pepper to create a marinade.
2. Add the flounder fillets to the marinade, ensuring they are well-coated. Let marinate for at least 10 minutes.
3. In a large skillet, heat 2 tablespoons of olive oil over medium heat.
4. Add the marinated flounder fillets to the skillet and cook for about 4-5 minutes on each side or until golden brown and cooked through.
5. While the fish is cooking, add the sliced red onion and zucchini to the skillet, cooking for about 3-4 minutes until softened.
6. Add the halved cherry tomatoes to the skillet and cook for an additional 2 minutes.
7. Once everything is cooked, sprinkle chopped parsley over the dish before serving.

Nutrition

• Calories: 380
• Protein: 32 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 22 g
• Saturated Fat: 3 g
• Unsaturated Fat: 19 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in omega-3 fatty acids, beneficial for heart health.

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