The Iron Skillet - Fish on the Go Pita Sandwich

This week I am sharing a great recipe for a tasty low cal, low carb sandwich.

Fish on the Go Pita Sandwich

3.5 oz Flounder
1.5 oz finely shredded iceberg lettuce
0.5 oz cilantro
2 tbsp parmesan herb vinaigrette
1 half kangaroo brand pita pocket

Start out by pan searing your flounder on low heat with a liberal spraying of olive oil pan spray (0 calories).  Cook about 3 minutes on each side.

While the fish is cooking shred your iceberg lettuce and chop up the cilantro, place both into a small bowl.  Add the vinaigrette and mix together.

Once the fish is done cooking, take out of the pan and let cool for about 1-2 minutes.  Flake the fish with a fork into small pieces and add to the lettuce mixture, mix until fully integrated.  Add to pita and presto, you have a filling, healthy sandwich great for lunch.

Calories: 226
Carbs: 20g
Fat: 7g
Sugar: 3g
Protein: 24g
Cholesterol: 55
(nutritional information calculated on Myfitnesspal.com)

When cooked (dry heat), flounder provides 0.517 grams of omega-3 fatty acids, per 3.5oz of flounder.

Omega-3s are thought to play an important role in reducing inflammation throughout the body -- in the blood vessels, the joints, and elsewhere. According to a number of studies, fish oil supplements can also cut elevated triglyceride levels. Having high levels of this blood fat is a risk factor for heart disease. (WebMd.com)

Until next week, enjoy, and good eating!