Dijon Baked Flounder Food

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BAKED FLOUNDER WITH PANKO AND PARMESAN



Baked Flounder with Panko and Parmesan image

Here's a simple but tasty flounder recipe. Serve with vegetables, a tossed salad, or rice.

Provided by N8TE

Categories     Seafood     Fish

Time 25m

Yield 4

Number Of Ingredients 7

4 (4 ounce) flounder fillets
¼ cup butter, melted
⅔ cup grated Parmesan cheese
1 cup panko bread crumbs
½ teaspoon salt
ground black pepper to taste
1 pinch dried thyme

Steps:

  • Preheat oven to 400 degrees F (200 degrees C). Lightly grease a large, shallow baking dish.
  • Arrange flounder fillets on prepared baking dish and brush with 1 tablespoon butter. Combine remaining 3 tablespoons butter with bread crumbs, Parmesan cheese, salt, pepper, and thyme in a bowl; sprinkle over flounder.
  • Bake in preheated oven until fish flakes easily with a fork, 15 to 20 minutes. Carefully transfer fillets to a plate with a spatula.

Nutrition Facts : Calories 331.1 calories, Carbohydrate 19.6 g, Cholesterol 101.6 mg, Fat 17.6 g, Fiber 0.2 g, Protein 29.2 g, SaturatedFat 10.2 g, Sodium 800.1 mg, Sugar 0.1 g

NUT-CRUSTED FLOUNDER RECIPE



Nut-Crusted Flounder Recipe image

Go nuts for our Nut-Crusted Flounder Recipe! A delicious, better-for-you choice, this filet of flounder recipe is ready in less than 20 minutes.

Provided by My Food and Family

Categories     Home

Time 17m

Yield 4 servings

Number Of Ingredients 6

1 Tbsp. GREY POUPON Dijon Mustard
1 Tbsp. KRAFT Avocado Oil Mayonnaise
1/8 tsp. garlic powder
1/8 tsp. ground black pepper
1 lb. flounder fillets
1/3 cup PLANTERS Lightly Salted NUT•rition Heart Healthy Mix, chopped

Steps:

  • Heat oven to 400°F.
  • Mix mayonnaise, mustard, garlic powder and pepper until blended.
  • Place fish in single layer on baking sheet sprayed with cooking spray; spread with mayonnaise mixture. Sprinkle with chopped nut mix.
  • Bake 10 to 12 min. or until fish flakes easily with fork.

Nutrition Facts : Calories 170, Fat 10 g, SaturatedFat 1.5 g, TransFat 0 g, Cholesterol 50 mg, Sodium 450 mg, Carbohydrate 0 g, Fiber 1 g, Sugar 0 g, Protein 16 g

LIGHT & CREAMY DIJON SAUCE



Light & Creamy Dijon Sauce image

Serve this flavorful sauce over cooked chicken breasts or fish.

Provided by Land O'Lakes

Categories     Savory     Butter     Sauce     Savory     Cooking     Keeping It Simple     Sauce and Condiments     Dairy     Sauce and Condiments

Yield 1 cup

Number Of Ingredients 6

3/4 cup Land O Lakes® Fat Free Half & Half
2 tablespoons Dijon mustard
1 tablespoon all-purpose flour
1/4 teaspoon salt
2 tablespoons sliced green onions
3 tablespoons Land O Lakes® Butter

Steps:

  • Combine half & half, Dijon mustard, flour and salt in 1-quart saucepan. Cook over medium heat, stirring constantly, 3-5 minutes or until mixture begins to thickened. (Do not boil.)
  • Stir in green onions; remove from heat. Add butter, stirring constantly with whisk, until smooth.
  • Serve sauce immediately over chicken breasts or fish.

Nutrition Facts : Calories 70 calories, Fat 5 grams, SaturatedFat grams, Transfat grams, Cholesterol 15 milligrams, Sodium 210 milligrams, Carbohydrate 3 grams, Fiber 2 grams, Sugar grams, Protein 1 grams

DIJON-CRUSTED FISH



Dijon-Crusted Fish image

Dijon, Parmesan and a hint of horseradish give this toasty fish lots of flavor. The preparation is so easy, it takes just 5 to 7 minutes to get four servings ready for the oven. -Scott Schmidtke, Chicago, Illinois

Provided by Taste of Home

Categories     Dinner

Time 25m

Yield 4 servings.

Number Of Ingredients 8

3 tablespoons reduced-fat mayonnaise
1 tablespoon lemon juice
2 teaspoons Dijon mustard
1 teaspoon prepared horseradish
2 tablespoons grated Parmesan cheese, divided
4 tilapia fillets (5 ounces each)
1/4 cup dry bread crumbs
2 teaspoons butter, melted

Steps:

  • Preheat oven to 425°. Mix first 4 ingredients and 1 tablespoon cheese. Place tilapia on a baking sheet coated with cooking spray; spread evenly with mayonnaise mixture. , Toss bread crumbs with melted butter and remaining cheese; sprinkle over fillets. Bake until fish just begins to flake easily with a fork, 12-15 minutes.

Nutrition Facts : Calories 214 calories, Fat 8g fat (3g saturated fat), Cholesterol 80mg cholesterol, Sodium 292mg sodium, Carbohydrate 7g carbohydrate (1g sugars, Fiber 1g fiber), Protein 28g protein. Diabetic Exchanges

BAKED FLOUNDER WITH ROASTED TOMATOES



Baked Flounder with Roasted Tomatoes image

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

6 plum tomatoes, halved lengthwise
2 tablespoons olive oil, plus more for one of the baking sheets
3/4 teaspoon dried tarragon
1 pinch sugar
Coarse salt and ground pepper
1/3 cup mayonnaise
1 tablespoon fresh lemon juice
3 slices white sandwich bread (about 1 ounce each), torn into large pieces
4 flounder fillets (1 1/2 pounds total)
2 tablespoons Dijon mustard

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.

DIJON BAKED FLOUNDER



Dijon Baked Flounder image

Make and share this Dijon Baked Flounder recipe from Food.com.

Provided by Parsley

Categories     < 30 Mins

Time 30m

Yield 4-5 serving(s)

Number Of Ingredients 6

1 1/2 lbs flounder fillets, patted dry
1 tablespoon butter, melted
1/2 cup light mayonnaise
1/4 cup Dijon mustard
2 green onions, chopped (white and green parts)
1/4 teaspoon garlic powder

Steps:

  • Preheat oven to 350°F
  • Lightly grease or spray a 13x9-inch baking dish.
  • Place flounder baking dish.
  • Combine remaining ingredients in a small bowl; spread evenly over fish fillets. Bake at 350°F for 15-20 minutes, or until fish is opaque and flakes easily.

Nutrition Facts : Calories 258.4, Fat 16.7, SaturatedFat 4.1, Cholesterol 94.8, Sodium 946.8, Carbohydrate 4.1, Fiber 0.8, Sugar 1.6, Protein 22.2

BROILED MUSTARD-CRUSTED FLOUNDER



Broiled Mustard-Crusted Flounder image

Provided by Martha Stewart

Categories     Food & Cooking     Ingredients     Seafood Recipes

Time 15m

Number Of Ingredients 7

4 boneless flounder fillets (1 1/2 pounds total)
1/3 cup low-fat plain Greek yogurt
1 teaspoon Dijon mustard
1 1/2 teaspoons capers, rinsed, drained, and roughly chopped
4 teaspoons extra-virgin olive oil, divided
Salt and pepper
4 ounces tender greens, such as baby arugula, mache, parsley or chervil (4 cups)

Steps:

  • Heat broiler, with rack in top position. Combine yogurt, mustard, capers, and 1 teaspoon oil. Season with salt and pepper.
  • Pat fillets dry with paper towels. Coat one side of fillets with 1 teaspoon oil and arrange, oil side down, on sheet. Spread yogurt mixture on fillets. Broil until fish is opaque throughout and yogurt mixture is bubbling and browned in spots, about 5 minutes. Toss greens with remaining 2 teaspoons oil, season with salt and pepper. Serve fillets with greens and lemon wedges.

FLOUNDER WITH PARMESAN CRUST



Flounder With Parmesan Crust image

I made this with Sole, the horseradish gives it a great zip. Mine took a little longer to cook almost 10 minutes. Points 3.

Provided by Dancer

Categories     Cheese

Time 25m

Yield 6 serving(s)

Number Of Ingredients 6

6 flounder fillets (about 1 1/2 lbs.) or 6 sole fillets (about 1 1/2 lbs.)
1/3 cup plain low-fat yogurt
2 tablespoons grated parmesan cheese
1 tablespoon Dijon mustard
1 tablespoon fresh lemon juice
1 1/2 teaspoons prepared horseradish, drained

Steps:

  • Preheat broiler and prepare broiler pan with cooking spray.
  • Arrange fish on broiler pan.
  • In a small bowl, combine yogurt, Parmesan, mustard, lemon juice and horseradish.
  • Spread mixture over both sides of the fillets.
  • Broil about 8 inches from heat, turning once, for about 6 minutes, or until fish flakes easily with a fork.

Nutrition Facts : Calories 132.7, Fat 4, SaturatedFat 1.1, Cholesterol 75.6, Sodium 549.8, Carbohydrate 1.5, Fiber 0.1, Sugar 1.2, Protein 21.7

BAKED FLOUNDER



Baked Flounder image

From The Essential New York Times Cookbook. Try to get 12 small fillets if possible. If you can just get 4 large ones then sprinkle on seasonings and roll fillet from tail end toward head. If you have 8 then stack in pairs and divide seasonings accordingly.

Provided by Brookelynne26

Categories     Very Low Carbs

Time 30m

Yield 4 serving(s)

Number Of Ingredients 9

1 1/2 lbs flounder fillets (either 4, 8 or 12 fillets)
salt and pepper
4 tablespoons unsalted butter, melted
1 tablespoon finely chopped dill
2 teaspoons Dijon mustard
1 1/2 tablespoons fresh bread, crumbs
3 tablespoons fresh lemon juice
1 teaspoon light soy sauce
3 tablespoons chopped scallions

Steps:

  • Heat the brioler. Sprinkle each fillet with salt and pepper. Select a baking dish large enough to hold 4 fillets in one layer. Brush botoom with some of the melted butter. Arrange 4 fillets skinned side down on bottom of the dish. Divide chopped dill into 2 portions. Sprinkle the tops of the fillets with 1 portion. Cover each fillet with another and sprinkle those with the remaining dill. Place remaining 4 fillets on top of others so there are 4 stacks of 3 fillets each. Brush top of each stack with mustard. Sprinkle with bread crumbs and pour remaining butter over top of each stack.
  • Blend lemon juice and soy sauce. Pour around and between the stacks.
  • Place fish under broiler about 6 inches from heat. Watch dish carefully and cook for 5 minutes, making sure breadcrumbs on top of fish do not burn.
  • Sprinkle fish with scallions and reduce oven heat to 450 Degrees. Place dish on bottom rack of oven. Close door and cook 10 to 15 minutes. Remove from oven and baste fish with cooking liquid.

Nutrition Facts : Calories 265.6, Fat 13.7, SaturatedFat 7.8, Cholesterol 112.2, Sodium 257.9, Carbohydrate 2, Fiber 0.3, Sugar 0.5, Protein 32.6

BAKED FISH DIJON



Baked Fish Dijon image

Dill weed and Dijon mustard make a delicious accent to fish fillets. Shredded carrot adds color and flavor. Photo credit: Marc Matsumoto from No Recipes.

Provided by McCormick

Categories     Entrees,

Yield 6

Number Of Ingredients 9

1 1/2 pounds firm white fish fillets, such as cod, pollock, flounder or sole
Juice of 1 lemon
1 tbsp French's® Dijon Mustard
1 tbsp olive oil
1 tsp McCormick® Dill Weed
1/2 tsp McCormick® Black Pepper, Ground
1/4 tsp McCormick® Garlic Powder
1 carrot peeled and shredded
3 tbsps grated Parmesan cheese

Steps:

  • Preheat oven to 350°F. Rinse fish and pat dry. Set aside.
  • Mix lemon juice, mustard, oil, dill, pepper and garlic powder in small bowl. Brush dressing on both sides of fish fillets. Arrange fish, overlapping thinnest portions, in 13x9-inch baking dish. Drizzle remaining dressing over fish. Arrange shredded carrot over fish. Sprinkle with cheese.
  • Bake about 12 minutes or until fish flakes easily with fork.

Nutrition Facts : Calories 131 Calories

CRISPY FLOUNDER FILLETS



Crispy Flounder Fillets image

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

4 flounder fillets or other fish of your choice
3/4 c crushed corn flakes, or panko bread crumbs
1 tsp dried oregano
salt & pepper to taste
1/8 tsp cayenne pepper
2 Tbsp all purpose flour
2 large egg whites, room temperature
1 1/2 tsp paprika (if you use panko bread crumbs)
1 Tbsp dijon mustard

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.

BAKED FLOUNDER WITH MAYONNAISE SAUCE



Baked Flounder With Mayonnaise Sauce image

From "Down Jersey Cooking" by Joe Colanero. This only serves 2 but you can adjust for more. This can be used with other flat fish fillets too.

Provided by Oolala

Categories     Onions

Time 17m

Yield 2 serving(s)

Number Of Ingredients 7

3/4 lb flounder fillets
oil, for coating baking pan
salt and pepper, to taste
1/4 cup mayonnaise
1/2 medium onion, diced
1 medium tomatoes, diced
1 teaspoon dried dill

Steps:

  • Preheat oven to 400 degrees F.
  • Season fish with salt and pepper on both sides.
  • Lightly coat a baking sheet with oil.
  • Place fish on the sheet and bake 15-20 minutes, depending upon thickness, testing with a fork to see if done. As soon as the fish becomes slightly opaque, they are done.
  • In the meantime, mix the sauce ingredients and test for seasoning. Top the fillets with the sauce once the fish has cooled a minute after coming out of the oven.

Nutrition Facts : Calories 293.2, Fat 12, SaturatedFat 2, Cholesterol 89.3, Sodium 351.6, Carbohydrate 12.5, Fiber 1.2, Sugar 4.7, Protein 33.2

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