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 IN PARCHMENT WITH ASPARAGUS AND SHIITAKES
Steaming fish in a parchment packet in the oven, cooking en papillote as the French call it, yields deeply flavorful results and is a messproof way to cook fillets.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Time 35m
Number Of Ingredients 7
Steps:
- Preheat oven to 450 degrees. Fold two 13-by-19-inch sheets of parchment in half from short ends to create a crease in each; unfold. Place each fillet to one side of a sheet, abuttingcrease; generously season with salt and pepper. Scatter mushrooms, asparagus, and onion evenly around fillets. Drizzle each fillet with 2 tablespoons wine. Scatter butter evenly over fish and vegetables; season with salt and pepper.
- Fold each sheet over fish and vegetables. Starting on one side, roll bottom side of parchmentup and over top side to seal; continue working around until pouch is sealed in a half-moonshape. Transfer both pouches to a rimmed baking sheet.
- Steam-roast until parchment puffs and darkens slightly and fish is just cooked through, 10 to12 minutes. Carefully rip open pouches (scalding steam will be released) and serve.
BAKED FLOUNDER WITH LOW-FAT CREAM SAUCE
This recipe is simple but comes out wonderfully. I add sliced canned new potatoes and fresh asparagus to the baking dish to make a full meal in a single pan.
Provided by RustyDogma
Categories Low Cholesterol
Time 40m
Yield 2-3 serving(s)
Number Of Ingredients 9
Steps:
- Sprinkle both sides of flounder fillets garlic salt and pepper.
- Place fillets in a single layer in a greased baking dish 12x8 inches.
- Arrange sliced tomatoes over top of fillets.
- Sprinkle tomatoes with garlic salt and pepper.
- Blend flour into margarine.
- Add milk gradually and cook until thick and smooth, stirring constantly. Remove from heat and stir in wine and basil.
- Pour sauce over top of tomatoes.
- Bake in a 350 oven for 25-30 minutes or until fish flakes easily.
Nutrition Facts : Calories 468.4, Fat 11.8, SaturatedFat 2.3, Cholesterol 110.1, Sodium 916.6, Carbohydrate 20.1, Fiber 2.6, Sugar 6, Protein 47.8
FLOUNDER SAUTE
Make and share this Flounder Saute recipe from Food.com.
Provided by bramble
Categories One Dish Meal
Time 25m
Yield 1 serving(s)
Number Of Ingredients 9
Steps:
- Heat oil in non-stick skillet.
- Cook onion until translucent.
- Add pepper and tomatoes.
- Cover and simmer about 10 minutes.
- Add capers, olives, parsley.
- Put flounder fillet on top and spoon some juices over it.
- Season to taste with salt and pepper.
- Cover and simmer about 5 minutes, until done.
FLOUNDER STUFFED WITH CRABMEAT (LITE-BLEU)
All Lite-Bleu recipes are complete meals that we designed for our weight loss diet. Please visit our homepage for more info. For the full flavored version, try Recipe #329528
Provided by 2Bleu
Categories Low Cholesterol
Time 30m
Yield 2 serving(s)
Number Of Ingredients 16
Steps:
- Preheat the oven to 400°F In a sauté pan, spray with non-stick cooking spray. Add the onions, garlic, celery, and peppers. Sauté for 2 minutes, or until the vegetables are wilted.
- Season with Old Bay. Sauté for 2 minutes. Remove from the heat and place mixture into a bowl. Gently stir in the crabmeat, then the bread crumbs a little at a time, adding more as needed to gently bind. Set aside to cool.
- Season the fish with salt and pepper. Place equal amounts of filling onto each fillet and roll up. (alternatively, you can place one fillet on the baking sheet, place filling atop the fillet, then place another on top, off to the side, to resemble a pocket of stuffing).
- Place the fish on a baking dish seam side down. Drizzle top of fish olive oil then sprinkle with paprika and a splash of lemon juice. Place the pan in the oven and bake for 20-25 minutes.
- Remove the fish from the oven and serve with lemon wedges and broccoli sprayed with a few sprays of no-fat butter spray. Have the fruit for dessert.
Nutrition Facts : Calories 358.2, Fat 8, SaturatedFat 1.3, Cholesterol 103.2, Sodium 500.9, Carbohydrate 31.8, Fiber 7.7, Sugar 12.1, Protein 43.3
LEMON SAUTEED FLOUNDER
Make and share this Lemon Sauteed Flounder recipe from Food.com.
Provided by chia2160
Categories Lactose Free
Time 20m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- mix breadcrumbs with salt and pepper in a shallow bowl.
- dredge flounder in crumbs, shake off excess.
- heat oil in saute pan, add fillets and saute until browned, aprox 2-3 mins per side.
- remove to a plate and keep warm.
- add wine, garlic, lemon juice, orange juice and rind, boil to thicken, 1-2 minutes.
- add scallions, remove from heat and swirl in butter.
- serve over fish,.
- garnish with chives.
FLOUNDER SAUTE WITH ASPARAGUS AND CRAB VINAIGRETTE
Provided by Molly O'Neill
Categories easy, quick, weekday, main course
Time 15m
Yield Four servings
Number Of Ingredients 7
Steps:
- Bring a medium-size pot of water to a boil. Add the asparagus and blanch until tender, but not soft, about 3 minutes. Drain and place under cold running water until cool. In a medium-size bowl, whisk together the lime juice and 2 teaspoons of the olive oil. Toss in the asparagus and crab meat and season with salt and pepper. Set aside.
- Place the flour on a plate and season to taste with salt and pepper. Lightly dust the flounder on both sides with the seasoned flour. Heat the remaining teaspoon of olive oil in a large, heavy nonstick skillet over high heat. Place the flounder in the pan and saute on one side for about 90 seconds. Turn the fish over and immediately divide the asparagus and crab mixture evenly among each fillet, spooning the mixture into a mound. Remove from the heat. Cover the pan and let stand for 1 minute. Divide among 4 plates and serve immediately.
Nutrition Facts : @context http, Calories 251, UnsaturatedFat 5 grams, Carbohydrate 7 grams, Fat 8 grams, Fiber 2 grams, Protein 37 grams, SaturatedFat 2 grams, Sodium 863 milligrams, Sugar 2 grams, TransFat 0 grams
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