20 BEST WAYS TO COOK FLOUNDER (+RECIPE COLLECTION)
If you're looking for some easy flounder recipes that'll get your taste buds tingling, you've come to the right place. These recipes are light and tasty.
Provided by insanelygood
Categories Dinner Recipe Roundup Seafood
Number Of Ingredients 20
Steps:
- Select your favorite recipe.
- Organize all the required ingredients.
- Prep a delicious flounder recipe in 30 minutes or less!
Nutrition Facts :
ONE PAN CRISPY FLOUNDER & VEGETABLES
Quick, easy, and all made on a single pan. This One Pan Crispy Flounder & Vegetables is a perfect dish any night of the week.
Provided by Joanna
Categories All Dinner
Time 45m
Number Of Ingredients 10
Steps:
- Preheat oven to 425 degrees. Line a baking sheet with parchment paper. Set aside.
- In a shallow dish whisk together the eggs and milk. In another shallow dish, stir together the panko, parmesan cheese, garlic powder, salt and pepper to taste. Set aside.
- Lay the potatoes onto the sheet pan, drizzle with 1 1/2 tablespoons olive oil, season with salt and pepper. Bake for 15 minutes. Remove from the oven.
- Salt the fish, and dredge it into the egg mix, and then coat with panko. Lay on the baking sheet.
- Drizzle the remaining olive oil onto the asparagus, and lay one the sheet pan. Season with salt and pepper. Place the pan back into the oven and bake for 15 to 20 minutes, until the fish flakes in the center with a fork. Serve hot.
Nutrition Facts : Calories 753 calories, Carbohydrate 64 grams carbohydrates, Cholesterol 215 milligrams cholesterol, Fat 30 grams fat, Fiber 5 grams fiber, Protein 54 grams protein, SaturatedFat 12 grams saturated fat, ServingSize 1, Sodium 1678 grams sodium, Sugar 5 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 16 grams unsaturated fat
FLOUNDER MILANESE
Steps:
- Preheat the oven to 250 degrees F and place a sheet pan in the oven.
- Dry the fish on both sides with paper towels. Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper on a dinner plate. In a low, shallow bowl, whisk the eggs with 1 tablespoon water. Put the bread crumbs on another plate. Dredge the fish on both sides in the seasoned flour and dust off the excess. Dip both sides into the egg mixture and, finally, dredge both sides in the bread crumbs.
- Heat 1 tablespoon butter and 1 tablespoon olive oil in a large (12-inch) saute pan and cook 2 fillets at a time over medium to medium-high heat for 2 to 3 minutes on each side, until cooked through. Transfer the fish in one layer to the sheet pan in the oven. Add more butter and oil and cook the rest of the fillets, transferring them to the sheet pan as they're done. Toss the arugula with enough Lemon Vinaigrette to moisten. Place one fillet on each plate and pile the arugula salad on top. Heat the capers in the saute pan for 30 seconds and sprinkle over the fish and salad. Sprinkle with grated Parmesan, a squeeze of lemon juice, and the fleur de sel. Serve hot.
- In a small bowl or measuring cup, whisk together the lemon juice, olive oil, 1 teaspoon salt, and 1/2 teaspoon pepper.
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
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CRISPY FRIED FLOUNDER, CHINESE-STYLE - THE WOKS OF LIFE
From thewoksoflife.com
5/5 (8)Total Time 35 minsCategory Fish & SeafoodCalories 143 per serving
- The first step is to pat the fish dry with a paper towel on both sides. Next, rub the Shaoxing wine all over the fish on both sides. Mix together the salt and white pepper and rub it all over both sides of the flounder.
- Next, lightly dredge both sides of the fish with cornstarch. I sifted the cornstarch over both sides of the fish to get a uniform, light coating. If you don’t have a sifter or fine-meshed strainer to do this, you may need to use a lot more than 3 tablespoons of cornstarch to dredge the fish. You can also try patting it all over the fish with your hands and then shaking off the excess.
- Heat a carbon steel wok or very large frying pan over high heat until it just starts to smoke. Next, pour ⅔ cup canola oil around the perimeter of the wok to ensure it is fully coated and turn the heat down to medium high. Carefully place your fish in the wok.
- A fish of this size will need 5 to 6 minutes on each side. You should be getting a good sizzle in the wok, and the oil should be bubbling as you cook the fish. Tilt the wok or pan so the oil reaches all parts of the fish, and soon the flounder will begin to slide around the wok with ease. At this point, you will have to use your wok spatula to hold the fish gently while you continue to tilt the wok to cook the fish evenly. Make sure that the side fins, tail, and fish head are fried evenly as well. This process takes some coordination, but it sounds harder than it is!
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- Then, wash the orange and remove the zest from the entire orange using zester. You'll yield about one tablespoon and your fingers will have the aroma of citrus orange!
- Next, quarter the orange and squeeze out the juice with a juicer into a measuring cup. You should get about 1/3 cup of juice.
- Then, add the corn oil, orange zest and Cayenne pepper to the orange juice. Stir it until it's well combined.
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