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
FLOUNDER STEFANO
From a Kings cooking studio card. This has onion, white wine, oregano, tomatoes and garlic. I like those flavors with white meat fish. I made this with 2 lbs. of fish so I doubled the ingredients except I used dried oregano and used it "to taste" I also added one large minced shallot and 2 tbsp. butter. I drained my tomatoes but may not next time as the liquid evaporates. I did my fish in 3 batches and just removed them to a serving platter (carefully as they tend to fall apart). My oldest son and DH really liked this a lot.
Provided by Oolala
Categories Onions
Time 20m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- In a large skillet, saute garlic in oil until lightly browned.
- Add onions and saute until soft.
- Add the wine and cook over medium-high heat until reduced by half.
- Add the tomatoes, oregano, salt and pepper and cook for 5 minutes, stirring occasionally.
- Arrange the fish in the pan in a single layer, spooning some of the tomato mixture over the top of each piece of fish and reduce heat to medium.
- Cover and cook for 10 minutes or until fish is cooked through and flakes easily.
- Season to taste with salt and pepper.
Nutrition Facts : Calories 323.2, Fat 17.5, SaturatedFat 2.7, Cholesterol 80.7, Sodium 544.6, Carbohydrate 12.8, Fiber 3.4, Sugar 7, Protein 24.6
CRISPY DEEP-FRIED FLOUNDER
Steps:
- Gather the ingredients. Heat the oven to 200 F, to keep fried fish warm while frying subsequent batches.
- Place the flounder fillets in a shallow baking dish; pour in enough milk or buttermilk to cover the fillets. Set aside.
- In a mixing bowl, combine the pancake mix or baking mix and cornmeal; stir to blend.
- In a deep heavy skillet or sauté pan, heat about 1 1/2 to 2 inches of oil to 365 F (185 C). If you don't have a deep-fry thermometer, toss a 1-inch cube of bread into the hot oil. It should turn golden brown in 1 minute.
- Drain the fish using a colander.
- Dredge each piece in the baking mix and cornmeal mixture, coating the fillets thoroughly on both sides. Shake off any excess.
- Add the fish fillets to hot oil and fry.
- Turn once after about 2 minutes, until golden brown and crisp on both sides (about 4 minutes total). Fry a few at a time to keep the oil temperature from dropping. If the temperature drops significantly and does not recover quickly, the coating will absorb more oil.
- Drain the flounder fillets on paper towels and sprinkle lightly with salt, to taste.
- Transfer the fried fish to a rack in a baking pan and keep warm in the preheated oven for up to 20 minutes, if desired.
- Serve fried flounder hot, garnished with lemon wedges and parsley sprigs, if desired.
Nutrition Facts : Calories 1347 kcal, Carbohydrate 37 g, Cholesterol 103 mg, Fiber 2 g, Protein 32 g, SaturatedFat 10 g, Sodium 968 mg, Sugar 8 g, Fat 120 g, ServingSize 8 Fillets (4 to 6 Servings), UnsaturatedFat 0 g
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- For a thicker coating you can dip the flounder again in the egg and then again in the bread crumbs.
- Heat a large cast iron frying pan with about ½ inch of Canola oil. Carefully place the flounder in the heated oil. (about 2 pieces at a time) you do not want to overcrowd the pan!
- When one side becomes a beautiful golden color carefully turn the slice over, and finish cooking on the other side. The fish takes about 2 – 3 minutes per side, depending on the thickness of the fish. The fish should be a beautiful white flaky texture.
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- Stuffed Flounder with Frizzled Mint and Ginger. There are herbs everywhere in this dish. A mix of garlic, Serrano chile, cilantro and chopped mint is stuffed into each fillet and blended into an incredible yogurt sauce.
- Golden Flounder with Caper-Almond Dressing. Flounder is an excellent stand-in for costly Dover sole in classic dishes like this one.
- Pan-Fried Flounder with Lemon Butter Sauce. Jonathan Waxman’s recipe for crisp flounder is simple but spectacular. The keys, he says, are to get the fish from a reliable source and concentrate while you cook it.
- Flounder with Herbed Couscous. A puree of parsley and scallions mixed with lemon juice and oil both flavors the couscous and acts as a sauce for the fish.
- Pan-Fried Flounder with Poblano-Corn Relish. Flounder is a great base for punchy flavors like smoky chile peppers and sweet corn.
- Baked Flounder with Parmesan Crumbs. In this supersimple recipe, flounder fillets are sprinkled with cheesy bread crumbs and baked until golden.
- Flounder Rolls with Pesto. The creamy pesto sauce in this dish is fantastic on both the fish and vegetables.
- Herb-Filled Flounder with White Wine Sauce. You can prep the flounder rolls for this dish the night before for a super-quick dinner the next night. Related:27 Healthy Fish Recipes.
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- Baked Flounder with Panko and Parmesan. Looking to add a little crispiness to your flounder? Check out this panko crusted flounder dish with lemon and parmesan cheese.
- Broiled Flounder with Lemon Cream Sauce. For a quick and easy, yet delicious, flounder recipe, it’s tough to beat this broiled flounder with lemon cream sauce.
- Flounder Piccata. For an Italian spin on fresh flounder, try this Flounder Piccata recipe. Lightly pan-fry the flounder and serve with a lemon, wine, butter sauce, plus capers and parsley.
- Blackened Flounder. If you’re looking for a spicy and bold way to serve your prized flounder, blackened is an excellent choice. Bust out the cast-iron skillet and heat that bad boy up, it’s about to get smoky in here!
- Carribean Flounder Tacos. Bring the flavor of the Caribbean home with these Caribbean flounder tacos. Cooked on the grill (or grill pan) and then served with mango chutney, home-made slaw and topped with cilantro, welcome to fish taco perfection.
- Flounder Oreganata. Looking for a crispy Mediterranean flounder recipe? Flounder Oreganata is your answer. Oregano- and garlic-infused breadcrumbs, fetta orzo, tomatoes, olives and lemon is just the thing to satisfy your taste buds on a beautiful summer night.
- Texas Style Grilled Flounder. This Texas rub is the perfect, savory blend for grilled flounder. It’s simple, healthy, and absolutely delicious. Add some sliced and grilled red potatoes, with some grilled zucchini, and you have yourself a wonderful, healthy meal with minimal clean up.
- Flounder With Lemon Butter Sauce. For an elegant weeknight meal, flounder with lemon butter sauce is tough to beat. Its crispy crust, juicy center, and lemon butter sauce is just the ticket.
- Coconut-Crusted Flounder. Want a sweet, savory way to cook your flounder? Try this coconut-crusted flounder with curried rice and sweet chili-lime sauce.
- Flounder Au Gratin. Crispy, cheesy flounder? Yes, please. Baked with a parmesan, herb, buttery crust, the whole family will fall in love with Flounder Au Gratin.
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- Good Source of Protein. Flounder are good sources of protein, with 24 grams of around two hundred grams serving of cooked portion. As science discovered men need larger portions of protein daily, around fifty six grams of protein a day, and women need around forty six grams of protein.
- Decrease Cholesterol. Apart from being a very low-fat protein, it is also very low in saturated fat. Saturated fat is known to be the bad fat for your body and it can increase the blood cholesterol in your body.
- Good for fetus and kids. Just like other fishes, flounders are rich in the fatty acid called Omega 3. Omega 3 is a substance which is important for pregnant women at the early stage as it will help in developing the fetus heart, brain and other important part and function of the body, especially the nerves of the baby during pregnancy.
- Decrease depression. Many Studies have shown that flounders consumption can reduce any indication of depression. This, not the only one which has indicated a potential causal relationship between flounder consumption and depression.
- Reduce risk of dementia. Multiple studies show an amount of fresh seafood, especially flounder can prolong brain nerve function because it boosts and normalizes blood flow to the brain.
- Helps fights diabetes. Eating fishes are known to be helpful for diabetic patients. Researchers have also agreed that consuming flounder can help you fight diabetes and for others, to reduce the risk of getting diabetes.
- Helps with inflammation and arthritis. Flounder is rich in fatty acids, such as Omega 3, and Omega 3 has the anti-inflammatory effects for the bone are helpful not just for relieving arthritis, but also for preventing other diseases linked to inflammation, such as any heart related disease.
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