Baked Flounder With Tartar Sauce Food

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BAKED FLOUNDER WITH TARTAR SAUCE



Baked Flounder with Tartar Sauce image

For a fresh take on flounder, I came up with an oven-baked, lightly breaded fillet teamed with tarragon tartar sauce. Lake perch, tilapia, sole and orange roughy work just as well in this recipe. -Phyllis Schmalz, Kansas City, Kansas

Provided by Taste of Home

Categories     Dinner

Time 30m

Yield 4 servings.

Number Of Ingredients 15

1/3 cup dry bread crumbs
1/4 teaspoon salt
1/4 teaspoon pepper
4 flounder or sole fillets (5 ounces each)
1 tablespoon olive oil
TARRAGON TARTAR SAUCE:
1/4 cup fat-free plain yogurt
1/4 cup reduced-fat mayonnaise
1-1/2 teaspoons capers, drained
1 garlic clove, minced
1/2 teaspoon sugar
1/2 teaspoon lemon juice
1/2 teaspoon dill pickle relish
1/2 teaspoon Dijon mustard
1/4 teaspoon dried tarragon

Steps:

  • In a small skillet, toast the bread crumbs, salt and pepper over medium heat until lightly browned, stirring occasionally. Remove from the heat. , Brush both sides of fillets with oil; coat with toasted crumbs. Place in a 15x10x1-in. baking pan coated with cooking spray. Bake at 450° for 6-8 minutes or until fish flakes easily with a fork. , Meanwhile, in a small bowl, combine the sauce ingredients. Serve with fish.

Nutrition Facts : Calories 241 calories, Fat 10g fat (2g saturated fat), Cholesterol 72mg cholesterol, Sodium 510mg sodium, Carbohydrate 10g carbohydrate (2g sugars, Fiber 0 fiber), Protein 26g protein. Diabetic Exchanges

FRIED FLOUNDER WITH TARTAR SAUCE



Fried Flounder with Tartar Sauce image

This is my family's method of making fried flounder. It is tried and true, and I have made only one change to it since the 1970s: I add a little mustard to the egg wash mix, which I learned in Louisiana. It adds a ton of flavor. You'll also see the homemade fries on the plate. If you want to make them, I followed this recipe from The Splendid Table.

Provided by Hank Shaw

Categories     Main Course

Number Of Ingredients 17

1 cup mayonnaise
2 teaspoons mustard, (Dijon or brown)
2 teaspoons lemon juice
A few drops of Tabasco sauce
1/2 cup chopped pickles
1 teaspoon small capers
1 shallot, minced fine
1 tablespoon minced chives
Salt and black pepper
2 to 3 pounds skinless flounder fillets
Salt
1 cup flour
2 eggs
1/2 cup milk
1 tablespoon mustard
1 cup breadcrumbs
Oil for frying

Steps:

  • For the tartar sauce, mix everything in a bowl and set it in the fridge. Salt the fish lightly on both sides and set aside.
  • Set up a breading station. You will want plates or shallow bowls or somesuch. The first has the flour in it -- and if you want more seasoning than I am suggesting in this recipe, this is where you add it -- then another basin with the eggs, milk and mustard all beaten together, then the final basin with the breadcrumbs.
  • Dredge the flounder in the flour first, pressing it into the fish and making sure you get it totally covered. Now sweep the fillet through the egg wash, again making sure you get it totally coated. Finally, set it in the breadcrumbs and press them in to make a good coating. Set each fillet on a plate or tray in the fridge and let it rest 1 hour, and up to all day.
  • When you are ready to fry, pour in enough oil to get to a depth of about 1 inch in a large frying pan. If you happen to me making the fries to go with this, make them first and hold them in the oven. Heat the oil over high heat. Set a rack over a baking sheet and put that in the oven. Set the oven to "warm."
  • When the oil hits 350F, fry your fish, right from the fridge. This works because they are very thin, and you want a pretty golden crust without overcooking the fish. Room temperature flounder fried this way will overcook. It take about 3 to 5 minutes per side to get golden brown. Move each finished fillet to the rack in the oven. When they're all done, serve it up with the tartar sauce.

Nutrition Facts : Calories 822 kcal, Carbohydrate 47 g, Protein 40 g, Fat 51 g, SaturatedFat 9 g, Cholesterol 210 mg, Sodium 1512 mg, Fiber 3 g, Sugar 5 g, ServingSize 1 serving

OVEN FRIED FLOUNDER



Oven Fried Flounder image

For an easy and elegant meal, serve with Tarragon Tartar Sauce recipe #130080. From The Essential Eating Well Cookbook.

Provided by SmHerndon

Categories     Healthy

Time 15m

Yield 4-6 serving(s)

Number Of Ingredients 6

1/3 cup unseasoned fine breadcrumbs
1/2 teaspoon salt
ground black pepper, to taste
4 (4 -6 ounce) flounder or 4 (4 -6 ounce) sole fillets
1 tablespoon extra virgin olive oil
lemon wedge

Steps:

  • Heat oven to 450*, then coat baking sheet with cooking spray. Place bread crumbs, salt & pepper in a small dry skillet over medium heat. Cook, stirring 5 minutes or until toasted - remove from heat. Brush both sides of each filet with olive oil and dredge in bread crumbs. Place on baking sheet and cook 5-6 minutes or until opaque in center.
  • Carefully transfer filets to plates using spatula and garnish with dollop of Tarragon Tartar Sauce in middle and serve with lemon wedges.

Nutrition Facts : Calories 168.5, Fat 5.2, SaturatedFat 0.9, Cholesterol 54.4, Sodium 448.4, Carbohydrate 6.5, Fiber 0.4, Sugar 0.6, Protein 22.6

TARRAGON TARTAR SAUCE



Tarragon Tartar Sauce image

For serving with Oven Fried Flounder recipe #130079 I posted. Can use low/non-fat yogurt & mayo. Enjoy!

Provided by SmHerndon

Categories     Sauces

Time 10m

Yield 1 1/4 cup

Number Of Ingredients 9

1/2 cup plain yogurt
1/2 cup fat mayonnaise
1 teaspoon sugar
1/2 teaspoon Dijon mustard
1/2 teaspoon lemon juice
1/4 cup finely chopped dill pickle
1 tablespoon drained capers, minced
1/2 teaspoon dried tarragon
1 garlic clove, minced

Steps:

  • IN a bowl, combine yogurt, mayonnaise, sugar, mustard, lemon juice, pickle, capers, tarragon & garlic. Mix well.

Nutrition Facts : Calories 453.6, Fat 34.8, SaturatedFat 6.7, Cholesterol 37.2, Sodium 1307.3, Carbohydrate 33.4, Fiber 0.7, Sugar 15.1, Protein 5

CORNMEAL-CRUSTED FLOUNDER WITH TARTAR SAUCE



Cornmeal-Crusted Flounder with Tartar Sauce image

Categories     Milk/Cream     Egg     Fish     Fry     Quick & Easy     Mayonnaise     Cornmeal     Parsley     Gourmet

Yield Makes 4 servings

Number Of Ingredients 19

For tartar sauce
1 cup mayonnaise
2 tablespoons chopped fresh parsley
1 tablespoon finely chopped shallot
1 tablespoon sweet relish
2 teaspoons fresh lemon juice
1 teaspoon whole-grain or coarse-grain mustard
1/4 teaspoon salt
1/4 teaspoon black pepper
For fish
1 cup yellow cornmeal (not coarse)
3/4 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon cayenne
3/4 cup all-purpose flour
2 large eggs
1/4 cup milk
4 (5-oz) flounder fillets
3/4 cup vegetable oil

Steps:

  • Make tartar sauce:
  • Pulse all sauce ingredients in a blender until parsley is finely chopped.
  • Cook fish:
  • Stir together cornmeal, 1/4 teaspoon salt, 1/4 teaspoon pepper, and 1/4 teaspoon cayenne in a shallow bowl. Stir together flour, 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper and 1/4 teaspoon cayenne in another shallow bowl. Lightly beat together eggs, milk, and remaining 1/4 teaspoon salt in a third shallow bowl.
  • Pat fish dry and dip fillets, 1 at a time, in flour, shaking off excess, then dip in egg mixture, letting excess drip off, and dredge in cornmeal until evenly coated. Arrange fish in 1 layer on a sheet of wax paper.
  • Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then fry fillets, 2 at a time, turning over once, until golden and just cooked through, 3 to 4 minutes per batch. Transfer to a paper-towel-lined plate to drain. Serve fish with sauce.

CRISPY CORN FLAKE BAKED FISH AND HOMEMADE TARTAR SAUCE



Crispy Corn Flake Baked Fish and Homemade Tartar Sauce image

Almost any white fish can be used in this baked fish recipe; the corn flakes make a crispy coating. Serve with a homemade tartar sauce.

Provided by Diana Rattray

Categories     Entree     Dinner

Time 35m

Yield 4

Number Of Ingredients 12

Cooking spray, or butter, for greasing
1 to 1 1/4 pounds fish fillets
2 tablespoons butter (melted)
2 tablespoons lemon juice
1/2 teaspoon kosher salt
1/4 teaspoon black pepper (freshly ground)
Optional: 1/4 teaspoon dill weed (dried)
2 cups corn flakes (crushed)
Optional: ​ Quick Tartar Sauce
1/2 cup mayonnaise
2 tablespoons sweet pickle or capers (chopped)
1/2 teaspoon Dijon mustard, or to taste

Steps:

  • Gather the ingredients. Preheat the oven to 350 F and grease a 13 x 9-inch baking dish.
  • If the fish fillets are large, cut them into serving-size portions.
  • Combine the melted butter and lemon juice in a bowl large enough to hold a piece of fish; set aside.
  • In a small bowl or cup, mix the salt, pepper, and dill, if using.
  • Put the crushed cornflake crumbs in a wide, shallow bowl.
  • Dip each piece of fish in the butter and lemon mixture.
  • Sprinkle the salt and dill mixture over each side of the fish.
  • Coat with the corn flake crumbs.
  • Place the fillets in the prepared pan and bake until the fish flakes easily with a fork, 20 to 30 minutes, depending on the thickness of the fish fillets.
  • Meanwhile, make the tartar sauce: In a bowl, combine the mayonnaise, chopped pickle or capers, and mustard. Stir to blend. Taste and adjust the seasonings.
  • Serve the fish with the tartar sauce on the side, and enjoy.

Nutrition Facts : Calories 424 kcal, Carbohydrate 14 g, Cholesterol 152 mg, Fiber 1 g, Protein 35 g, SaturatedFat 5 g, Sodium 636 mg, Sugar 3 g, Fat 25 g, ServingSize 4 Servings, UnsaturatedFat 0 g

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