EASY GARLIC PARMESAN BAKED FLOUNDER RECIPE (20 MINS)
This one-pan baked flounder recipe with garlic, Parmesan cheese, and vegetables is easy and so delicious (thanks to a bold and lemony sauce with Mediterranean spices!). If you can't find flounder, any mild white fish would work, such as Dover sole, halibut, or branzino filet will work. Choose thinner fish filets if possible. Serve baked flounder with potatoes or greens like broccoli or a green bean salad.
Provided by Suzy Karadsheh
Categories Dinner
Time 20m
Number Of Ingredients 11
Steps:
- Heat the oven to 350 degrees F.
- Pat the fish dry and season it well with kosher salt and black pepper on both sides. Arrange the fish in a large pan and add the zucchini and onions next to it and season them with salt and pepper.
- In a small mixing bowl, add the garlic, spices, lemon juice, and olive oil. Whisk to combine.
- Pour the sauce all over the fish and vegetables.
- Bake in the heated oven for 7 to 10 minutes, then carefully remove the pan and sprinkle the grated parmesan all over the fish and vegetables. Return the pan to the oven and bake for another 3 to 5 minutes or so until the fish is flaky and the cheese has melted some. (Flounder fillets are thin and should not take too long to cook. Be careful not to overcook them).
Nutrition Facts : Calories 204.3 kcal, Carbohydrate 5.9 g, Protein 15.4 g, Fat 13.5 g, SaturatedFat 3 g, TransFat 0.1 g, Cholesterol 49.8 mg, Sodium 326.2 mg, Fiber 1.4 g, Sugar 2.5 g, UnsaturatedFat 9.1 g, ServingSize 1 serving
FLOUNDER WITH GREEN BEANS & POTATOES & SAUCE GRIBICHE
Entered for safekeeping, from NY Times Magazine food and drink issue, October 20, 2013. Recipe adapted from Frank Stitt of Highlands Bar and Grill, Birmingham, Alabama. Flounder is sautéed.
Provided by KateL
Categories Potato
Time 40m
Yield 4 serving(s)
Number Of Ingredients 18
Steps:
- ADVANCE VEGETABLE PREP:.
- Boil potatoes until just tender, approximately 15 minutes. Cut in half lengthwise.
- Blanch green beans and/or Romano beans until just crisp in salted water, approximately 3 minutes. Then shock in ice water and pat dry.
- SAUCE GRIBICHE:.
- In a bowl, mix all ingredients except parsley. Taste and adjust seasonings. When ready to serve, mix in parsley.
- FISH PAN:.
- Pat fish fillets dry with paper towels, and season with salt and pepper.
- In a pan large enough to hold all 4 fillets, or in 2 pans if not, heat the oil over moderately high heat until it is almost smoking, then add the fish, skin side up.
- Adjust heat to moderate and cook until golden and crusted, approximately 4 minutes. Flip and continue cooking until fish is almost done, approximately 3 minutes.
- Remove fish, and place on rack to keep warm.
- VEGETABLE PAN:.
- In another large pan, warm the butter over medium-high heat.
- When the butter foams, add potatoes, beans and shallots.
- Turn the heat to medium, and cook, tossing often, until the vegetables are slightly crispy, 3-4 minutes.
- Season vegetables to taste with salt and pepper.
- Plate fish, vegetables and sauce gribiche.
Nutrition Facts : Calories 463.5, Fat 36.6, SaturatedFat 6.8, Cholesterol 174.2, Sodium 2100.2, Carbohydrate 9.4, Fiber 3.2, Sugar 3.5, Protein 25.7
GREEN BEANS AND POTATOES IN CHUNKY TOMATO SAUCE
This Cooking Light side dish sounds and looks yummy. Notice that you peel the tomatoes before starting.
Provided by WiGal
Categories Potato
Time 40m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- Heat oil in a large skillet over medium high heat.
- Add garlic to pan; saute 30 seconds, stirring constantly.
- Add potato, celery, salt, and beans; saute 1 minute.
- Add 1/4 cup water; cover and cook 5 minutes.
- Add cilantro or parsley, and tomatoes.
- Cover, reduce heat, and cook 4 minutes or until tomatoes begin to soften, stirring occasionally.
- Stir in pepper.
GREEN BEANS, POTATOES AND BACON SALAD FROM LIEGE
Make and share this Green Beans, Potatoes and Bacon Salad from Liege recipe from Food.com.
Provided by LikeItLoveIt
Categories Potato
Time 35m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Trim and wash the beans and cook them in boiling, salted water.
- They must remain firm.
- At the same time, cook the potatoes in their skins in boiling salted water.
- While the vegetables are cooking, dice the bacon and fry in 15 g- 1/2 oz.
- butter until it changes color.
- When the potatoes are cooked, peel them and cut them into rounds.
- Drain the beans.
- Put the beans in a salad bowl, arrange the potatoes all around, sprinkle with the chopped parsley and spring onions, and pour the diced bacon and its fat over the lot.
- Pour the wine vinegar in the frying pan and boil, scraping up the crunchy remaining bits of bacon and bacon juice until the liquid has reduced considerably.
- Pour over the salad, and serve warm.
SAUCE GRIBICHE
A traditional French sauce that is actually the ultimate burger condiment. Can also be used for other meats and fish.
Provided by Capnbuknutz
Categories European
Time 5m
Yield 4-6 serving(s)
Number Of Ingredients 9
Steps:
- Combine all ingredients in a medium bowl and refrigerate.
Nutrition Facts : Calories 55.4, Fat 4, SaturatedFat 0.6, Cholesterol 2.9, Sodium 220, Carbohydrate 3.6, Fiber 0.3, Sugar 1, Protein 1.7
FLOUNDER MEDITERRANEAN
Flounder baked with fresh tomatoes, kalamata olives, capers, onion, and white wine. Serve with white rice and a green vegetable.
Provided by Martin Kaplan
Categories World Cuisine Recipes European Italian
Time 45m
Yield 4
Number Of Ingredients 13
Steps:
- Preheat oven to 425 degrees F (220 degrees C).
- Bring a saucepan of water to a boil. Plunge tomatoes into the boiling water and immediately remove to a medium bowl of ice water; drain. Remove and discard skins from tomatoes. Chop tomatoes and set aside.
- Heat olive oil in a skillet over medium heat; saute onion until tender, about 5 minutes. Stir in tomatoes, garlic and Italian seasoning; cook until tomatoes are tender, 5 to 7 minutes. Mix in olives, wine, capers, lemon juice, and 1/2 the basil. Reduce heat, blend in Parmesan cheese, and cook until the mixture is reduced to a thick sauce, about 15 minutes.
- Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves.
- Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.
Nutrition Facts : Calories 281.6 calories, Carbohydrate 8.2 g, Cholesterol 63.5 mg, Fat 15.4 g, Fiber 1.8 g, Protein 24.4 g, SaturatedFat 2.7 g, Sodium 777.5 mg, Sugar 2.9 g
PASTA, GREEN BEANS AND POTATOES WITH PESTO
The most elegant pasta dish that Italian cooks have ever invented is astonishingly simple to make. Here, the magical green sauce is tossed with trenette (or any long pasta you can twirl around a fork), tender slices of potato and barely blanched green beans.
Provided by Nancy Harmon Jenkins
Categories dinner, weeknight, pastas, main course, side dish
Time 30m
Yield 8 servings
Number Of Ingredients 10
Steps:
- Make pesto: In the bowl of food processor, add basil, pine nuts, salt and garlic. Pulse until mixture is coarse and grainy. With the motor running, add oil in slow, steady stream. Add cheese; process just enough to mix well. If sauce is too dry, add a little more oil. Taste; add more cheese or salt, if desired.
- Bring 6 quarts water to rolling boil. Add at least 2 tablespoons salt and the potato slices. Cook for about 5 minutes, or until potatoes have started to soften but are not cooked through. Add green beans, and continue boiling another 5 minutes.
- Add pasta, and stir. Start testing pasta at 5 minutes. When it is done, and when potatoes and beans are tender, drain and turn pasta and vegetables immediately into preheated bowl. Add pesto, and mix thoroughly. Serve immediately.
Nutrition Facts : @context http, Calories 414, UnsaturatedFat 15 grams, Carbohydrate 49 grams, Fat 19 grams, Fiber 3 grams, Protein 12 grams, SaturatedFat 3 grams, Sodium 304 milligrams, Sugar 2 grams
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- Using paper towels, pat the fish fillets dry and season with salt and pepper. In a pan large enough to hold all 4 fillets, or in two pans if not, heat the oil over moderately high heat until it is almost smoking, then add the fish, skin side up. Adjust heat to moderate, and cook until golden and crusted, approximately 4 minutes, then flip and continue cooking until the fish is almost done, approximately 3 minutes. Remove fish, and place on rack to keep warm.
- In a bowl, mix all ingredients except parsley. Taste and adjust seasonings. When ready to serve, mix in parsley.
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