FLOUNDER WITH FRESH HERBS WW
2 Tbsp all purpose flour 1/2 tsp table salt 1/4 tsp black pepper, or more to taste 1 pound uncooked flounder fillet
Provided by lik2fish
Categories Very Low Carbs
Time 16m
Yield 2 serving(s)
Number Of Ingredients 8
Steps:
- Place flour in a shallow bowl. Rub salt and pepper into both sides of fish; dredge in flour to coat both sides.
- Coat a large skillet with cooking spray and set over medium-low heat; melt butter in oil.
- Add fish; cook for 2 to 3 minutes on one side. Flip fish; cook about 2 to 3 minutes more depending on thickness of fish. Remove fish to a serving plate; sprinkle with herbs. Yields about 3 1/2 ounces per serving.
Nutrition Facts : Calories 244.2, Fat 10.8, SaturatedFat 3.3, Cholesterol 109.9, Sodium 1279.7, Carbohydrate 6.2, Fiber 0.4, Sugar 0.1, Protein 29.2
FLOUNDER WITH HERB BLOSSOM BUTTER
Herb blossom butter sounds fancy, but it's really just a prettier, more floral, summery version of herb butter, perfect with any white-fleshed fish, salmon or trout. If you have no access to flowering herbs, simply use chives, thyme and dill instead to make a plain herb butter. Look for herb blossoms at farmers markets or buy a couple of blooming potted herb plants, or ask a friend with a vegetable garden. Edible flowers and all sorts of herb blossoms are also available online.
Provided by David Tanis
Categories dinner, seafood, main course
Time 45m
Yield 4 servings
Number Of Ingredients 17
Steps:
- Make the herb blossom butter: Put butter in a bowl. Add chives, chive blossoms, dill, thyme blossoms, mustard blossoms if using, Dijon mustard, whole-grain mustard, lemon zest and lemon juice. Add a big pinch of salt and black pepper. Mix well with a fork until well combined. With wet hands, form butter into a log shape, then wrap and chill. Bring to cool room temperature to serve.
- Prepare the fish: Put flour in a low bowl or pie plate and season with salt, pepper and cayenne.
- Season fish on both sides with salt and pepper. Dip each fillet in seasoned flour on both sides, shaking off excess, and transfer to a large plate.
- Put 2 large skillets over medium-high heat and film bottoms with oil. When oil is hot, carefully place 2 fillets in each pan. (Alternatively, work in batches with 1 pan.)
- Reduce heat to medium and cook for 2 to 3 minutes, until fish is nicely browned on one side. Flip fillets with a spatula and cook for 2 minutes more, until fish flakes easily when probed.
- Transfer fish to warm platter or individual warmed plates. With a paring knife, cut herb butter into 8 thin slices and lay 2 slices atop each fillet. Sprinkle with extra herb blossoms, if you wish, and serve immediately.
Nutrition Facts : @context http, Calories 502, UnsaturatedFat 14 grams, Carbohydrate 25 grams, Fat 34 grams, Fiber 1 gram, Protein 25 grams, SaturatedFat 16 grams, Sodium 567 milligrams, Sugar 0 grams, TransFat 1 gram
HERB FLOUNDER WITH LEMON VINAIGRETTE
Make and share this Herb Flounder With Lemon Vinaigrette recipe from Food.com.
Provided by Bev I Am
Categories Very Low Carbs
Time 17m
Yield 6 serving(s)
Number Of Ingredients 15
Steps:
- Combine first 6 ingredients; sprinkle evenly over both sides of fillets.
- Arrange fish on a lightly greased rack in a broiler pan.
- Sprinkle evenly with garlic. Arrange lemon slices over fish.
- Broil 6 inches from heat 10 to 12 minutes or until fish flakes with a fork.
- Drizzle with Lemon Vinaigrette.
- To Make Vinaigrette:.
- Whisk together all ingredients.
Nutrition Facts : Calories 196.6, Fat 12.1, SaturatedFat 1.9, Cholesterol 68.2, Sodium 934, Carbohydrate 3.1, Fiber 0.9, Sugar 0.6, Protein 19.2
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