FLOUNDER MILANESE
Steps:
- Preheat the oven to 250 degrees F and place a sheet pan in the oven.
- Dry the fish on both sides with paper towels. Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper on a dinner plate. In a low, shallow bowl, whisk the eggs with 1 tablespoon water. Put the bread crumbs on another plate. Dredge the fish on both sides in the seasoned flour and dust off the excess. Dip both sides into the egg mixture and, finally, dredge both sides in the bread crumbs.
- Heat 1 tablespoon butter and 1 tablespoon olive oil in a large (12-inch) saute pan and cook 2 fillets at a time over medium to medium-high heat for 2 to 3 minutes on each side, until cooked through. Transfer the fish in one layer to the sheet pan in the oven. Add more butter and oil and cook the rest of the fillets, transferring them to the sheet pan as they're done. Toss the arugula with enough Lemon Vinaigrette to moisten. Place one fillet on each plate and pile the arugula salad on top. Heat the capers in the saute pan for 30 seconds and sprinkle over the fish and salad. Sprinkle with grated Parmesan, a squeeze of lemon juice, and the fleur de sel. Serve hot.
- In a small bowl or measuring cup, whisk together the lemon juice, olive oil, 1 teaspoon salt, and 1/2 teaspoon pepper.
BAKED FLOUNDER
My easy and light baked flounder is a fantastic combination of tender flounder fillets and a crispy Panko and Parmesan breadcrumb topping! It's a delicious dinner that you can have in the oven, baked to perfection, and served in 20 minutes!
Provided by Angela
Categories Dinner Recipes Main Dish Seafood
Time 20m
Number Of Ingredients 6
Steps:
- Preheat your oven to 425°F (218°C) and pat the flounder fillets with paper towels to thoroughly dry all surfaces.
- Place flounder fillets on a baking sheet covered with parchment paper and season with salt and pepper.
- In a small mixing bowl combine the Panko, Parmesan cheese, and olive oil until the breadcrumbs are slightly moistened. Sprinkle the Panko mixture over the fillets.
- Bake at 425°F (218°C) for 15 minutes or until the flounder reaches desired doneness.
- Remove from oven and serve immediately with lemon wedges.
Nutrition Facts : Calories 343 kcal, Carbohydrate 6 g, Protein 51 g, Fat 13 g, SaturatedFat 4 g, Cholesterol 122 mg, Sodium 373 mg, Fiber 1 g, Sugar 1 g, UnsaturatedFat 8 g, ServingSize 1 serving
CRISPY BAKED FLOUNDER OR SOLE
I finally found a recipe that is low and in fat for fish. I found it in my Mom's Old Cookbook that she left me, we ate alot of fish growing up back in Naples,Fla cause my Dad and brothers and us girls would always go fishing on the wknds and sometimes it was on the side canals of this one road that we use to go down all the time...
Provided by Gloria Gasperson'Giddings
Categories Fish
Time 30m
Number Of Ingredients 4
Steps:
- 1. Season Fillets with pepper, dip in oil and coat with flake crumbs. Arrange in a single layer in a lightly oiled or shallow baking dish.Bake 10 mins.at 500degrees without turning or basting. Server with green beans and boiled new potatoes, cut in quarters.
- 2. Makes 4 servings (145 calories per serving, 7.5 grams of fat, 85mg sodium, 50mg cholesterol). This recipe is a tasty, light alternative to deep-fat frying.
BROILED FLOUNDER
My mom passed away before she could give me her recipe, but I think I got it close. It is a simple way to do a great fish, if your lucky enough to get a whole flounder.
Provided by Tread
Categories Creole
Time 15m
Yield 1 Fish, 4 serving(s)
Number Of Ingredients 7
Steps:
- Heat brolier on high.
- Score the fish in two or three spots on the dark side.
- Melt butter and worcestershire sauce with juce from half a lemon and garlic.
- Rub fish down with salt and pepper on both sides, depending on the size of your fish you might need more or less salt and pepper.
- Put fish under the broiler for 3 minuets.
- Slide the fish out of the broiler and paint it with butter and garlic sauce every minuet or so untill the fish is done. I follow this rule: if you can stick a toothpick into the widest part of the fish, then place the toothpick to your lips and the toothpick is warm, your fish is done.
- When fish is done drizzle with the juice from the other half of your lemon.
- I like putting the whole fish on the table and let everybody digin.
Nutrition Facts : Calories 114.4, Fat 11.6, SaturatedFat 7.3, Cholesterol 30.5, Sodium 725.1, Carbohydrate 3.4, Fiber 0.7, Sugar 0.8, Protein 0.5
CRUNCHY BAKED FLOUNDER
Coat flounder fillets in a mixture of panko breadcrumbs and Parmesan cheese for a quick and easy fish dinner. If flounder is not available, you can use any other mild white fish fillets.
Provided by ElizabethKnicely
Categories Weeknight
Time 20m
Yield 4 flounder fish fillets, 4 serving(s)
Number Of Ingredients 6
Steps:
- Preheat oven to 425°F Mist bottom of a large baking dish with nonstick cooking spray. Combine panko, Parmesan and butter in a small bowl and str mixture well.
- Sprinkle both sides of flounder generously with salt and pepper. Arrange fish in prepared baking dish. Sprinkle panko-Parmesan mixture over fish. Bake until fish is cooked through and crumbs are golden, about 15 minutes. Serve immediately.
CRISPY FLOUNDER FILLETS
Here is another great recipe from my cookbook that is sure to please seafood & fish lovers alike. Since I am allergic to most seafood, I can't eat it, but I wear gloves & prepare it for my husband Dan. He loves it, & even though I can't have it, I don't feel that I should deprive him of eating it. So this is another quick & easy...
Provided by Rose Mary Mogan
Categories Fish
Time 25m
Number Of Ingredients 9
Steps:
- 1. Preheat oven to 450 degrees F. Grease a baking sheet & set aside.
- 2. Combine corn flakes or panko crumbs with flour, salt pepper, cayenne pepper, and paprika if using panko crumbs, place in zip lock bag or shallow dish.
- 3. In a medium mixing bowl beat egg whites until stiff peaks form, then fold in dijon mustard. Dip fillets into egg white mixture, then coat fillets with crumb mixture, being sure to coat all sides.
- 4. Place coated fish on prepared baking sheet. Bake in oven for 8 minutes or until fish is crispy and cooked through out. Makes 2 to 4 servings depending on appetites. Serve with lemon wedges and tartar sauce.
TASTE YOUR SOLE-SAUTEED AND SPICY!
Make and share this Taste Your Sole-Sauteed and Spicy! recipe from Food.com.
Provided by 2Bleu
Categories Healthy
Time 20m
Yield 2 serving(s)
Number Of Ingredients 10
Steps:
- In a shallow bowl soak the fillets in the milk for 15 minutes. Meanwhile, in another shallow bowl toss together the flour, spice mixture, and salt. set aside.
- In a large skillet heat the oil until hot. Dust the fillets with the flour mixture, shaking off the excess and add them to the pan, skinned side up.
- Saute for 2 minutes on each side or until just cooked through. Serve with lemon wedges.
CRISPY PAN-FRIED SOLE
My daughter has been wanting to try fish recipes but does not like a real 'fishy' taste. She found this recipe in the April 2005 edition of the All You magazine. It is served with shredded zucchini and sliced new potatoes. ( I was informed to add that too) :)
Provided by lauralie41
Categories One Dish Meal
Time 20m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- In a shallow bowl, beat eggs. In another shallow bowl, combine the following four ingredients.
- Dip the fish pieces into the crumbs, into the egg, and than into the crumbs again. Pat crumbs into fish fillets.
- In 12-inch non-stick skillet, heat 1 tablespoon butter and 1 tablespoon oil until butter melts. Add 2 pieces of fish and cook. Only turn fish once while browning both sides, approximately 6 minutes.
- When fillets are golden brown add remaining butter, oil, and fish. Repeat the steps above to cook fillets.
EASY, EXCELLENT BAKED FLOUNDER
This is a great recipe for a night when you're feeling lazy - only a few ingredients, nothing to chop, easy cleanup, and very yummy! My husband announced the fish was 'excellent,' and he's not usually one to rave about food.
Provided by ahnjy
Time 35m
Yield 4
Number Of Ingredients 7
Steps:
- Preheat the oven to 325 degrees F (165 degrees C). Line a baking sheet with aluminum foil and coat with cooking spray.
- Rinse flounder fillets, pat dry, and place on the baking sheet. Season with salt and pepper. Whisk butter and wine together in a bowl; pour over flounder. Sprinkle each fillet with bread crumbs and then paprika.
- Bake in the preheated oven until flounder flakes easily with a fork, 25 to 30 minutes.
Nutrition Facts : Calories 237.9 calories, Carbohydrate 4.3 g, Cholesterol 90.7 mg, Fat 13.3 g, Fiber 0.4 g, Protein 22.3 g, SaturatedFat 7.7 g, Sodium 313.8 mg, Sugar 0.5 g
FLOUNDER FLORENTINE
This is a simple way to cook any mild fish such as flounder, sole or tilapia. Easy but tasty and healthy too.
Provided by Marich
Categories Vegetable
Time 50m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat oven to 350 degrees.
- Cook the spinach according to package instructions. Drain well and squeeze out any excess water.
- Heat oil and butter in a large saute pan (ovenproof is good).
- Add the minced onion and mushrooms. Saute till softened.
- Add the spinach and stir well till heated through. Add salt and pepper to taste. If using the same pan, separate spinach into the same amounts as you have fish. Usually 4 or 5 sections if the fish is small. Or you can use a pyrex 9 X 18 oven proof dish. Place fish over spinach and sprinkle with paprika. Bake till fish flakes easily. About 30 minutes. Squeeze lemon juice over and serve.
Nutrition Facts : Calories 334.2, Fat 19.4, SaturatedFat 4.5, Cholesterol 62.1, Sodium 235.2, Carbohydrate 15.2, Fiber 7.5, Sugar 4, Protein 31.6
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