Flounder Saute With Asparagus And Crab Vinaigrette Food

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EASY, EXCELLENT BAKED FLOUNDER



Easy, Excellent Baked Flounder image

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

Categories     Seafood     Fish

Time 35m

Yield 4

Number Of Ingredients 7

cooking spray
4 flounder fillets
salt and ground black pepper to taste
¼ cup butter, melted
3 tablespoons white wine
3 tablespoons seasoned bread crumbs
1 pinch paprika, or to taste

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 SAUTE WITH ASPARAGUS AND CRAB VINAIGRETTE



Flounder Saute With Asparagus And Crab Vinaigrette image

Provided by Molly O'Neill

Categories     easy, quick, weekday, main course

Time 15m

Yield Four servings

Number Of Ingredients 7

1 bunch asparagus (about 12 ounces), woody ends removed, cut into 1-inch pieces
2 teaspoons fresh lime juice
3 teaspoons olive oil
1 cup lump crab meat, picked over for shells
Salt and freshly ground black pepper to taste
2 tablespoons all-purpose flour
4 3-to-4-ounce flounder fillets or 2 8-ounce fillets, split down the center

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

FLOUNDER SAUTE



Flounder Saute image

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

2 teaspoons extra virgin olive oil
1/3 cup finely chopped onions or 1/3 cup shallot
1 small italian peppers (about 2/3 cup) or 1 small other mild pepper, chopped (about 2/3 cup)
2 plum tomatoes, chopped
1 -2 teaspoon capers, rinsed
2 -3 imported black olives, pitted and slivered
1 sprig Italian parsley, chopped
1 -2 flounder fillets (about 5 oz) or 1 -2 other thin mild-flavored fish fillet (about 5 oz)
salt & freshly ground black pepper

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.

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