ITALIAN STYLE FLOUNDER
This is a very easy and delicious dish my mother used to make. I'm sure it can be used with other fish besides flounder. My mother also used to place American cheese on top before baking, which was very good. Enjoy!
Provided by SUE416
Categories World Cuisine Recipes European Italian
Time 45m
Yield 4
Number Of Ingredients 7
Steps:
- Preheat oven to 350 degrees F (175 degrees C).
- Arrange flounder in a medium baking dish. Dot with butter, season with salt and pepper, and sprinkle with lemon juice. Top with tomato, basil, and garlic powder.
- Cover, and bake 30 minutes in the preheated oven, or until fish is easily flaked with a fork.
Nutrition Facts : Calories 228 calories, Carbohydrate 1.9 g, Cholesterol 112.8 mg, Fat 4.2 g, Fiber 0.5 g, Protein 43.2 g, SaturatedFat 1.6 g, Sodium 195.6 mg, Sugar 0.9 g
BAKED FLOUNDER WITH TOMATO BASIL CREAM
Make and share this Baked Flounder With Tomato Basil Cream recipe from Food.com.
Provided by Brookelynne26
Categories < 15 Mins
Time 15m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Combine the tomatoes, 6 tbso olive oil, shallots, basil, lemon juice, salt and pepper in a medium bowl. Cover and let stand at room temperature for 1 - 6 hours.
- Preheat oven to 450.
- In a medium saucepan combine the cream and wine and bring to a boil. Reduce heat and simmer 3 minutes. Remove from heat, add the tomato basil mixture, and set aside.
- Brush both sides of the flounder filets with 1/4 c olive oil and place in a large, shallow casserole dish.
- Bake uncovered for 8 -10 minutes, until the fish is opaque.
- Remove from oven and pour sauce over fish to serve.
Nutrition Facts : Calories 692.7, Fat 58, SaturatedFat 18.9, Cholesterol 163.2, Sodium 458.1, Carbohydrate 8.6, Fiber 1.3, Sugar 2.9, Protein 34.5
TOMATO AND BASIL FLOUNDER
Make sure the fish is fresh! If you are buying a whole fish it should be firm to the touch and should come back up if you push on it; the eyes should be clear. Smell before you buy! Fresh fish should not smell fishy or like ammonia.
Provided by Food Network
Categories main-dish
Time 45m
Yield 2 servings
Number Of Ingredients 14
Steps:
- Coat a large saute pan with oil.
- Saute, over medium heat, onion and garlic until onions are translucent. Add peppers. Cook approx. 2 minutes. Then add tomatoes and 1/4 cup water. Season with salt and black pepper to taste. Add oregano and basil. Cook for approximately 10 minutes, contents should be juicy. Add asparagus. Cook another 5 minutes.
- Rinse fish in cold water. Season with a pinch of salt, black pepper, oregano, and garlic powder. Separate ingredients in saute pan. Push all solid ingredients to one side. Gently lay fish in hot liquid, try not to let fillets overlap. Cover. Cook 5 to 10 minutes depending on thickness of fillets.
- When fillets become a milky white, they are done. Garnish with parsley.
FLOUNDER FLORENTINE
I discovered this recipe several years ago when I was looking looking through some flounder recipes. Even though we're not big fans of fish, we enjoy this dish. It's tasty, healthy and inexpensive. -Debbie Verbeck, Florence, New Jersey
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Sprinkle spinach in a 13-in. x 9-in. baking dish coated with cooking spray. Top with fillets., In a large saucepan, saute onion in butter until tender. Stir in flour, salt, pepper and nutmeg until blended. Gradually add milk. bring to a boil; cook and stir for 2 minutes or until thickened. , Pour over fillets; sprinkle with Parmesan cheese and paprika. Bake, uncovered, at 350° for 20 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 253 calories, Fat 8g fat (4g saturated fat), Cholesterol 73mg cholesterol, Sodium 480mg sodium, Carbohydrate 16g carbohydrate (0 sugars, Fiber 5g fiber), Protein 30g protein. Diabetic Exchanges
BAKED FLOUNDER FILLETS WITH SCALLIONS & CHOPPED TOMATO
A simple and yet delicious low calorie dish. I have used tilapia with this dish and it has turned out fine.
Provided by mama smurf
Categories Very Low Carbs
Time 15m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 375°F.
- Arrange fish fillets in an ovenproof casserole in a single layer.
- Zest the lemon and then squeeze the juice and sprinkle the zest over the fish. Top with scallions and tomato.
- Season with the basil and garlic powder. Sprinkle with salt and pepper to your personal taste.
- Dot with butter. Bake for 10 minutes or until flakey.
BAKED FLOUNDER WITH LOW-FAT CREAM SAUCE
This recipe is simple but comes out wonderfully. I add sliced canned new potatoes and fresh asparagus to the baking dish to make a full meal in a single pan.
Provided by RustyDogma
Categories Low Cholesterol
Time 40m
Yield 2-3 serving(s)
Number Of Ingredients 9
Steps:
- Sprinkle both sides of flounder fillets garlic salt and pepper.
- Place fillets in a single layer in a greased baking dish 12x8 inches.
- Arrange sliced tomatoes over top of fillets.
- Sprinkle tomatoes with garlic salt and pepper.
- Blend flour into margarine.
- Add milk gradually and cook until thick and smooth, stirring constantly. Remove from heat and stir in wine and basil.
- Pour sauce over top of tomatoes.
- Bake in a 350 oven for 25-30 minutes or until fish flakes easily.
Nutrition Facts : Calories 468.4, Fat 11.8, SaturatedFat 2.3, Cholesterol 110.1, Sodium 916.6, Carbohydrate 20.1, Fiber 2.6, Sugar 6, Protein 47.8
BAKED FLOUNDER WITH ROASTED TOMATOES
Here, Dijon mustard serves a dual purpose: It flavors the delicate fish, and helps the breadcrumb coating stay in place as the fish cooks. Tilapia can be used in place of the flounder.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Time 30m
Number Of Ingredients 10
Steps:
- Preheat oven to 450, with racks in upper and lower thirds. Place tomatoes on a rimmed baking sheet. Sprinkle with 1 tablespoon oil, 1/4 teaspoon tarragon, sugar, salt, and pepper; toss to coat. Arrange tomatoes cut side up. Roast on lower rack until tender, 20 to 25 minutes. (Keep oven on for fish.)
- Meanwhile, make sauce: In a small bowl, whisk together mayonnaise, remaining 1/2 teaspoon tarragon, and lemon juice; season with salt and pepper. Set aside.
- Line a rimmed baking sheet with aluminum foil and brush with oil. In a food processor, place bread, a pinch each salt and pepper, and remaining tablespoon oil; pulse until fine crumbs form.
- Lay fillets flat on prepared baking sheet; season with salt and pepper. Spread top sides with mustard; sprinkle with bread crumbs, pressing to adhere. Bake on upper rack until fish is cooked through and crumbs are browned, 6 to 8 minutes. Serve with tomatoes and sauce.
BAKED FLOUNDER WITH TOMATOES
Make and share this Baked Flounder With Tomatoes recipe from Food.com.
Provided by lik2fish
Categories Very Low Carbs
Time 25m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 350 degrees Fahrenheit.
- Coat a 7" x 11" baking dish with cooking spray.
- Place tomatoes in bottom of prepared dish.
- Sprinkle with 1/2 teaspoon salt and the pepper.
- Place flounder evenly over top.
- Sprinkle with remaining 1/2 teaspoon salt, oregano, oil, and bread crumbs.
- Bake for 12 to 15 minutes.
Nutrition Facts : Calories 256.8, Fat 11.6, SaturatedFat 2, Cholesterol 102.3, Sodium 1907.7, Carbohydrate 7.8, Fiber 1.9, Sugar 3.5, Protein 29.9
FLOUNDER MEDITERRANEAN
Flounder baked with fresh tomatoes, kalamata olives, capers, onion, and white wine. Serve with white rice and a green vegetable.
Provided by Martin Kaplan
Categories World Cuisine Recipes European Italian
Time 45m
Yield 4
Number Of Ingredients 13
Steps:
- Preheat oven to 425 degrees F (220 degrees C).
- Bring a saucepan of water to a boil. Plunge tomatoes into the boiling water and immediately remove to a medium bowl of ice water; drain. Remove and discard skins from tomatoes. Chop tomatoes and set aside.
- Heat olive oil in a skillet over medium heat; saute onion until tender, about 5 minutes. Stir in tomatoes, garlic and Italian seasoning; cook until tomatoes are tender, 5 to 7 minutes. Mix in olives, wine, capers, lemon juice, and 1/2 the basil. Reduce heat, blend in Parmesan cheese, and cook until the mixture is reduced to a thick sauce, about 15 minutes.
- Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves.
- Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.
Nutrition Facts : Calories 281.6 calories, Carbohydrate 8.2 g, Cholesterol 63.5 mg, Fat 15.4 g, Fiber 1.8 g, Protein 24.4 g, SaturatedFat 2.7 g, Sodium 777.5 mg, Sugar 2.9 g
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