Fun with Flounder
4 6 oz. Flounder fillets
2 cups Orzo pasta
½ Italian breadcrumbs
1 tsp. Black pepper
1 tsp. Garlic powder
1 tbsp. Unsalted margarineVegetable cooking spray
Bring 3 quarts of water to a boil over high heat. Mix breadcrumbs, garlic powder and black pepper in medium bowl. Cut flounder into bit sized pieces. Dip fish into mix, covering all sides then set aside.
· 1 minute walk-up and tap. Stand with good posture, feet together. Starting with right foot, walking forward 1-2-3. On the 4th count tap left foot, clap hands. Now start walking backward beginning with left foot. Walk 1-2-4, 4th count tap right foot.
· 1 minute touchback. Stand with feet together, knees slightly bent, chest lifted and abdominal muscles pulled in. Step right foot backward extending arms straight out in front. Return to start position and repeat with left foot.
· 1 minute twist. Stand with feet apart, knees slightly bent. Stay in same position, jump and twist toward the right then to the left.
· 2 minutes Mambo (1 minute each leg). Start with feet together, hands by your side. Knees should be slightly bent. Step forward with right foot as both arms swing in a controlled manner over head. Step back with right foot as arms swing behind you. Repeat 30 seconds each side.
Add pasts to boiling water
Return to workout:
· 1 minute Walk-Up and Tap
· 1 minute Touchback
· 1 minute Twist
· 1 minute Mambo
· Repeat sequence
Drain pasta then add margarine. Cover and set aside. Stretch for 2 minutes. Spray medium pan with cooking spray, place over low-med heat, carefully add fish. Brown fish on each side 2-3 minutes. When all fish is cooked, add orzo pasta.
Recipe By: Nancy Lemieux