Flounder And Vegetables Sealed In Silver Food

ONE PAN CRISPY FLOUNDER & VEGETABLES

Steps:

• Preheat oven to 425 degrees. Line a baking sheet with parchment paper. Set aside.
• In a shallow dish whisk together the eggs and milk. In another shallow dish, stir together the panko, parmesan cheese, garlic powder, salt and pepper to taste. Set aside.
• Lay the potatoes onto the sheet pan, drizzle with 1 1/2 tablespoons olive oil, season with salt and pepper. Bake for 15 minutes. Remove from the oven.
• Salt the fish, and dredge it into the egg mix, and then coat with panko. Lay on the baking sheet.
• Drizzle the remaining olive oil onto the asparagus, and lay one the sheet pan. Season with salt and pepper. Place the pan back into the oven and bake for 15 to 20 minutes, until the fish flakes in the center with a fork. Serve hot.

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.

FLOUNDER AND VEGETABLE PARCELS

Steps:

• Preheat the oven to 425 degrees F.
• Season the fish fillets with the salt and pepper. Place 1 fish fillet at the center of each piece of foil. Evenly distribute the zucchini, carrot, bell pepper, and shallots among the 4 packets. Sprinkle each fillet with 2 tablespoons of the wine and 1/2 tablespoons of the oil. Top each fillet with 3 lemon slices. Seal the packets securely, leaving a little room to allow the fish to steam. Transfer the packets to a baking sheet and bake for 15 minutes.
• Stir the parsley into the cooked rice. Divide the rice evenly onto 4 serving plates. Remove the fish packets from the oven and carefully open them. Remove the lemon slices. Serve the fish topped with the vegetables and juices over the rice and garnish with fresh chives.
• Excellent Source of: Niacin, Vitamin D, Phosphorus, Selenium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Protein, Potassium, Vitamin K, Magnesium, Manganese
• Good Source of: Fiber, Thiamin, Riboflavin, Folate, Pantothenic Acid, Iron, Zinc

FLOUNDER BAKED W/ VEGETABLES

Steps:

• Preheat oven to 450*. Prepare 4 pieces of foil 12" sq. and fold in half and cut out half-heart shape on the fold. In a non-stick skillet, heat oil. Saute garlic and ginger for 15 seconds. Stir in soy sauce; remove from heat, add vegetables and toss to coat. Place 1 fillet on each piece of foil; top with 1/4 of the vegetables. Arrange shrimp on top and seal. Start at one end, close the edges by making small pleats. Work around the length of foil to seal package. Fold the end piece under the package. Repeat with other 3. Bake on a baking sheet 10-12 minutes or until fish is cooked. Transfer to individual dishes, carefully unwrap and serve at once.