BAKED FLOUNDER WITH PANKO AND PARMESAN
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Lightly grease a large, shallow baking dish.
- Arrange flounder fillets on prepared baking dish and brush with 1 tablespoon butter. Combine remaining 3 tablespoons butter with bread crumbs, Parmesan cheese, salt, pepper, and thyme in a bowl; sprinkle over flounder.
- Bake in preheated oven until fish flakes easily with a fork, 15 to 20 minutes. Carefully transfer fillets to a plate with a spatula.
Nutrition Facts : Calories 331.1 calories, Carbohydrate 19.6 g, Cholesterol 101.6 mg, Fat 17.6 g, Fiber 0.2 g, Protein 29.2 g, SaturatedFat 10.2 g, Sodium 800.1 mg, Sugar 0.1 g
FLOUNDER FILLETS WITH PANKO BREAD CRUMBS
Make and share this Flounder Fillets With Panko Bread Crumbs recipe from Food.com.
Provided by Oolala
Categories Lemon
Time 15m
Yield 3-4 serving(s)
Number Of Ingredients 10
Steps:
- Rinse fillets and pat dry with paper towels.
- Place panko in a small shallow bowl and sesson with salt, paprika, and thyme leave and then stir to mix.
- Dredge fish on both sides in the seasoned panko.
- Melt 2 tablespoons each butter and oil in a large heavy skillet, over medium high heat and when hot put in 2 or 3 fillets at a time, one layer deep.
- Cook each side until lightly golden, about 2-3 minutes. Carefully turn with a wide spatula and cook about 2 minutes longer.
- Season with freshly ground pepper keep warm.
- Continue cooking remaining fillets.
- Discard any fat in skillet; add lemon juice, scraping pan with a wooden spatula to deglaze pan juices.
- Pour warm sauce over fillets and serve immediately. Garnish with lemon slices if desired.
Nutrition Facts : Calories 320.4, Fat 21.2, SaturatedFat 7.1, Cholesterol 118.2, Sodium 662.7, Carbohydrate 5.2, Fiber 0.9, Sugar 1.2, Protein 27.7
OVEN FRIED FLOUNDER
For an easy and elegant meal, serve with Tarragon Tartar Sauce recipe #130080. From The Essential Eating Well Cookbook.
Provided by SmHerndon
Categories Healthy
Time 15m
Yield 4-6 serving(s)
Number Of Ingredients 6
Steps:
- Heat oven to 450*, then coat baking sheet with cooking spray. Place bread crumbs, salt & pepper in a small dry skillet over medium heat. Cook, stirring 5 minutes or until toasted - remove from heat. Brush both sides of each filet with olive oil and dredge in bread crumbs. Place on baking sheet and cook 5-6 minutes or until opaque in center.
- Carefully transfer filets to plates using spatula and garnish with dollop of Tarragon Tartar Sauce in middle and serve with lemon wedges.
Nutrition Facts : Calories 168.5, Fat 5.2, SaturatedFat 0.9, Cholesterol 54.4, Sodium 448.4, Carbohydrate 6.5, Fiber 0.4, Sugar 0.6, Protein 22.6
BAKED FLOUNDER
My easy and light baked flounder is a fantastic combination of tender flounder fillets and a crispy Panko and Parmesan breadcrumb topping! It's a delicious dinner that you can have in the oven, baked to perfection, and served in 20 minutes!
Provided by Angela
Categories Dinner Recipes Main Dish Seafood
Time 20m
Number Of Ingredients 6
Steps:
- Preheat your oven to 425°F (218°C) and pat the flounder fillets with paper towels to thoroughly dry all surfaces.
- Place flounder fillets on a baking sheet covered with parchment paper and season with salt and pepper.
- In a small mixing bowl combine the Panko, Parmesan cheese, and olive oil until the breadcrumbs are slightly moistened. Sprinkle the Panko mixture over the fillets.
- Bake at 425°F (218°C) for 15 minutes or until the flounder reaches desired doneness.
- Remove from oven and serve immediately with lemon wedges.
Nutrition Facts : Calories 343 kcal, Carbohydrate 6 g, Protein 51 g, Fat 13 g, SaturatedFat 4 g, Cholesterol 122 mg, Sodium 373 mg, Fiber 1 g, Sugar 1 g, UnsaturatedFat 8 g, ServingSize 1 serving
PAN-FRIED FLOUNDER
Make your next fish dinner Food Network's Pan-Fried Flounder recipe, and serve it with a bright lemon caper sauce.
Provided by Food Network
Categories main-dish
Time 15m
Yield 4 servings
Number Of Ingredients 7
Steps:
- Wash fillets in cold water and pat dry. Sprinkle with salt and pepper. Dredge fillets in flour. Place oil and 2 tablespoons butter in flat, heavy-bottomed skillet and heat on medium-high until butter melts. Keeping heat at medium-high, cook fish on 1 side about 3 minutes (more or less, depending on size of fillets), until deep brown and crispy. Turn fish and cook on second side, about 3 minutes. Turn fish only once.
- Remove fish to serving platter. Turn off heat. Into hot skillet, whisk in remaining 1 tablespoon butter. Add lemon juice. Pour in capers, liquid and all. Whisk. Pour thin sauce over fish fillets. serve at once.
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
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