BLACKENED FLOUNDER: AIR FRYER & OVEN BAKED OPTIONS
This blackened flounder recipe uses two simple ingredients and creates blackened flounder fillets that are savory and crisp on the outside full of spices and perfectly light and flaky on the inside with delicate white bites of fish! Create your fish dinner tonight in less than 10 minutes.
Provided by Jess
Categories Gluten Free Dinner Recipes
Time 10m
Number Of Ingredients 3
Steps:
- Spread an ample amount (around 3-4 tablespoons) of blackening spice to the bottom of a large plate. Place each fish fillet on the spice-filled plate and coat both sides of the fish with the spice until it is fully covered on all sides with the spice.
- Spray the bottom of the air fryer basket with cooking spray and then carefully place the fish fillets in the bottom of the air fryer basket with a spatula. Spray the top of each piece of fish with a light coating of cooking spray and close up the air fryer.
- Set your air fryer to cook for 4 minutes at 400*F. Take the basket from the air fryer, use your spatula to flip each flounder fillet over to the other side, place the air fryer basket back in the air fryer, and cook for another 4 minutes at 400*F.
- Check to make sure that the internal temperature of your fish reaches 145*F before removing from the air fryer. Allow the fish to cool for 1-2 minutes before removing the pieces from the air fryer, garnishing, and serving while still warm!
FLAVORFUL FLOUNDER FOR THE OVEN
Steps:
- Preheat oven to 375 degrees F (190 degrees C). Prepare a 9x13-inch baking dish with nonstick cooking spray.
- Season both sides of flounder fillets with salt. Place into the prepared baking dish. Brush 1 tablespoon lemon juice over fillets.
- Mix remaining lemon juice, Parmesan cheese, melted butter, mayonnaise, and green onions in a bowl; spoon over the fillets.
- Bake flounder in preheated oven for 10 minutes. Switch oven to broil; broil fillets until the tops are just browned, 3 to 5 minutes.
Nutrition Facts : Calories 215.7 calories, Carbohydrate 1 g, Cholesterol 81.9 mg, Fat 12.7 g, Fiber 0.1 g, Protein 23.5 g, SaturatedFat 5.4 g, Sodium 312.8 mg, Sugar 0.3 g
OVEN FRIED FLOUNDER
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
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
AIR FRYER BLACKENED FISH TACOS
Blackened fish tacos made simple in the air fryer. Cooking the fish quickly at a high temperature in the air fryer results in a crispy, blackened crust while the fish stays moist and flaky.
Provided by Soup Loving Nicole
Categories Main Dish Recipes Taco Recipes
Time 30m
Yield 4
Number Of Ingredients 11
Steps:
- Preheat the oven to 400 degrees F (200 degrees C).
- Combine black beans, corn, olive oil, lime juice, and salt in a bowl. Gently stir until beans and corn are evenly coated; set aside.
- Lay fish fillets on a clean work surface and pat dry with paper towels. Lightly spray each fillet with cooking spray and sprinkle 1/2 of the blackened seasoning over the top. Flip fillets over, spray with cooking spray, and sprinkle with the remaining seasoning.
- Place fish in a single layer in the basket of the air fryer, working in batches if necessary. Cook for 2 minutes. Flip fish and cook 2 more minutes; transfer to a plate.
- Place bean and corn mixture in the basket of the air fryer and cook for 10 minutes, stirring halfway through.
- Place fish into corn tortillas and top with bean and corn mixture. Serve with lime wedges and hot sauce.
Nutrition Facts : Calories 360.5 calories, Carbohydrate 43.3 g, Cholesterol 41.6 mg, Fat 6.9 g, Fiber 11.4 g, Protein 33.4 g, SaturatedFat 1.1 g, Sodium 2209.9 mg, Sugar 2 g
AIR-FRYER COD
This air-fryer cod recipe will convert even the biggest fish skeptic. It's healthy and delicious-no breading needed! -Kim Russell, North Wales, Pennsylvania
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 2 servings.
Number Of Ingredients 9
Steps:
- Preheat air fryer to 370°. In a shallow bowl, mix the first 7 ingredients; add cod, turning to coat. Let stand 10-15 minutes., Place fillets in a single layer on greased tray in air-fryer basket; discard remaining marinade. Cook until fish just begins to flake easily with a fork, 8-10 minutes. Top with butter.
Nutrition Facts : Calories 168 calories, Fat 5g fat (3g saturated fat), Cholesterol 75mg cholesterol, Sodium 366mg sodium, Carbohydrate 2g carbohydrate (2g sugars, Fiber 0 fiber), Protein 27g protein. Diabetic Exchanges
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