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
PARMESAN-HERB BAKED FLOUNDER
From Cooking Light. Serving size: 1 fillet. Per serving: 241 calories, 5.5 g fat, 35.9 g protein, 10 g carb, 0.7 g fiber, 87 mg cholesterol. Very simple.
Provided by ratherbeswimmin
Categories < 30 Mins
Time 30m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Lay fish out on a foil-lined baking sheet that has been coated with cooking spray.
- In a bowl, mix together the cheese, mayonnaise, and onions; spread mixture evenly over fish.
- Mix together the breadcrumbs and remaining ingredients; sprinkle evenly over fish.
- Lightly coat fish with cooking spray.
- Bake in a 400° oven for 10 minutes or until fish flakes easily.
Nutrition Facts : Calories 184.2, Fat 6.1, SaturatedFat 2.3, Cholesterol 84, Sodium 827.1, Carbohydrate 5.8, Fiber 0.6, Sugar 0.6, Protein 25.4
ZESTY LEMON-HERB BAKED FLOUNDER
These tender flounder fillets, seasoned with lemon slices and crushed croutons, make for a satisfying under-200 calorie meal.
Categories lemon flounder baked flounder recipe fish recipe fish dinner recipe lemon flounder recipe baked flounder healthy dinner under 200 calorie meals
Time 20m
Yield 4 servings
Number Of Ingredients 6
Steps:
- 1. In 3-quart baking dish, arrange flounder fillets in single layer; season with 1/4 teaspoon each salt and pepper. Top with lemon; drizzle with 3 tablespoons melted butter. Bake at 450°F 12 to 15 minutes, until fish just turns opaque in center.
- Pulse Italian- seasoned croutons in food processor until coarsely crushed; sprinkle over flounder. Garnish with chopped parsley. Serve with sautéed greens and dinner rolls.
TENDER FLOUNDER FILLETS
I enjoy using tarragon in a number of dishes, but especially in this flounder recipe that makes just enough for two.
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 2 servings.
Number Of Ingredients 5
Steps:
- Preheat oven to 350°. Place fillets in a greased 11x7-in. baking dish. Combine remaining ingredients; pour over fish. , Bake, uncovered, 20-25 minutes or until fish flakes easily with a fork. Remove to a serving plate with a slotted spatula. Serve immediately.
Nutrition Facts : Calories 200 calories, Fat 13g fat (7g saturated fat), Cholesterol 84mg cholesterol, Sodium 430mg sodium, Carbohydrate 1g carbohydrate (0 sugars, Fiber 0 fiber), Protein 20g protein.
FLOUNDER WITH LEMON-BUTTER SAUCE
Also known as meunière, this classic fish dish is as simple as it is delicious. Pair it with rice pilaf and steamed greens or asparagus for a delightful meal.
Time 20m
Yield Serves 4
Number Of Ingredients 8
Steps:
- Sprinkle fillets with salt and pepper.
- Place flour on a plate.
- In a large skillet, heat oil over medium-high heat.
- When very hot, dredge two of the fillets in flour to coat both sides, shake off excess and add fillets to pan.
- Cook until browned and just opaque in the center, about 2 minutes per side.
- Transfer fillets to a plate and keep warm.
- Repeat with remaining fillets, adding more oil if needed.
- Lower heat to medium-low and add butter.
- When melted, stir in lemon juice and parsley.
- Pour butter sauce over flounder and serve.
Nutrition Facts : Calories 250 calories, Fat 12 grams, SaturatedFat 5 grams, Cholesterol 85 milligrams, Sodium 910 milligrams, Carbohydrate 13 grams, Protein 21 grams
FLOUNDER FILLETS A L'ANGLAISE
Provided by Pierre Franey
Categories dinner, main course
Time 10m
Yield 4 servings
Number Of Ingredients 10
Steps:
- Sprinkle flounder fillets on both sides with salt and pepper.
- Dip pieces in flour to coat on both sides. Shake off excess. Beat egg with the water. Dip flour-coated pieces in egg to coat well and then in bread crumbs. Pat fillets on both sides with the flat side of a knife to make the crumbs adhere.
- Heat oil in a skillet and add a few fillets in one layer. Cook 1 to 1 1/2 minutes on one side, or until golden brown. Turn and cook about 1 minute on the other side until golden brown.
- As the pieces are cooked, transfer them to a warm platter. Continue cooking, adding a little more oil as necessary, until fillets are cooked on both sides.
- Pour off oil from skillet and add butter. Cook until it is lightly browned. Add lemon juice and pour the sauce over the fish.
Nutrition Facts : @context http, Calories 558, UnsaturatedFat 16 grams, Carbohydrate 52 grams, Fat 26 grams, Fiber 3 grams, Protein 28 grams, SaturatedFat 8 grams, Sodium 832 milligrams, Sugar 4 grams, TransFat 0 grams
BAKED FLOUNDER WITH MAYONNAISE SAUCE
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
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
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.
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