Greek Style Flounder Food
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
FLOUNDER FLORENTINE
I discovered this recipe several years ago when I was looking looking through some flounder recipes. Even though we're not big fans of fish, we enjoy this dish. It's tasty, healthy and inexpensive. -Debbie Verbeck, Florence, New Jersey
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Sprinkle spinach in a 13-in. x 9-in. baking dish coated with cooking spray. Top with fillets., In a large saucepan, saute onion in butter until tender. Stir in flour, salt, pepper and nutmeg until blended. Gradually add milk. bring to a boil; cook and stir for 2 minutes or until thickened. , Pour over fillets; sprinkle with Parmesan cheese and paprika. Bake, uncovered, at 350° for 20 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 253 calories, Fat 8g fat (4g saturated fat), Cholesterol 73mg cholesterol, Sodium 480mg sodium, Carbohydrate 16g carbohydrate (0 sugars, Fiber 5g fiber), Protein 30g protein. Diabetic Exchanges
GREEK-STYLE FLOUNDER
From a supermarket recipe card. They use Greek seasoning as an ingredient, but oregano and some salt does the trick too.
Provided by Oolala
Categories Greek
Time 25m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Drizzle fish with lemon juice, oil, seasoning and pepper.
- Preheat grill to medium.
- Grill with the grill lid down (covered) for 7-8 minutes on each side so that fish flakes with fork. I would check sooner to make sure it isn't overcooking (thickness is key).
- Sprinkle with olives and feta. Garnish with parsley and lemon.
Nutrition Facts : Calories 236.8, Fat 9.5, SaturatedFat 3.3, Cholesterol 95, Sodium 378.9, Carbohydrate 2, Fiber 0.4, Sugar 0.8, Protein 34.3
GREEK FLOUNDER
Make and share this Greek Flounder recipe from Food.com.
Provided by Dancer
Categories Fruit
Time 30m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Combine first 6 ingredients in a small bowl.
- Place fish in a 13 x 9 x 2-inch baking dish coated with cooking spray; pour lemon juice mixture over fish.
- Bake at 350 degrees for 13 to 15 minutes or until fish flakes easily when tested with a fork.
- Sprinkle with parsley.
Nutrition Facts : Calories 104.9, Fat 4, SaturatedFat 0.8, Cholesterol 51.1, Sodium 484.8, Carbohydrate 2.5, Fiber 0.3, Sugar 1.3, Protein 14.3
GREEK STYLE FLOUNDER
Make and share this Greek Style Flounder recipe from Food.com.
Provided by Ceezie
Categories < 30 Mins
Time 25m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Heat oven to 450 degrees. Coat a 9x13 inch baking dish with cooking spray. Arrange fillets in baking dish; tuck under thin ends for more even cooking. Top with onion, bell pepper and olives. In a small bowl, combine wine, oregano, salt and pepper; drizzle over fillets. Sprinkle with feta. Cover and bake 15 minutes.
Nutrition Facts : Calories 97, Fat 5, SaturatedFat 3, Cholesterol 16.7, Sodium 346.6, Carbohydrate 6.9, Fiber 1.2, Sugar 2.1, Protein 3.5
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