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
BLACKENED FLOUNDER RECIPE - (3.8/5)
Provided by cwyorkiex3
Number Of Ingredients 12
Steps:
- Combine paprika, parsley, salt, garlic powder, onion powder, cayenne pepper, black pepper, thyme and oregano in a small bowl and mix well. Dip fish fillets in olive oil. Sprinkle both sides of each fillet with the paprika mixture. Heat a cast-iron skillet over high heat until smoking. Arrange fillets in a single layer on the hot skillet. Cook the flounder, turning once, until blackened, about 2 to 3 minutes per side. Serve immediately.
SPANISH BAKED FISH
Make and share this Spanish Baked Fish recipe from Food.com.
Provided by ellie3763
Categories Perch
Time 35m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Thaw frozen fish according to package directions.
- Preheat oven to 350°F.
- Separate fish into four fillets or pieces. Place fish in ungreased 13x9x2-inch baking pan.
- Combine paprika, garlic and onion powder, pepper, oregano, and thyme in small bowl. Sprinkle seasoning mixture and lemon juice evenly over fish. Drizzle margarine evenly over fish.
- Bake until fish flakes easily with a fork, about 20 to 25 minutes.
Nutrition Facts : Calories 137.4, Fat 1.5, SaturatedFat 0.3, Cholesterol 102, Sodium 405.2, Carbohydrate 7.7, Fiber 1.8, Sugar 3.6, Protein 23.2
SPANISH FLOUNDER
Make and share this Spanish Flounder recipe from Food.com.
Provided by Shawn C
Categories Very Low Carbs
Time 30m
Yield 2-4 serving(s)
Number Of Ingredients 11
Steps:
- Place fish fillets in a non-stick or greased baking dish.
- Arrange tomato and cucumber slices on top.
- In a saucepan, cook onion, green pepper, and minced garlic in butter until onion is tender, but not brown.
- Remove from heat.
- Stir in parsley, wine, lemon juice, and marjoram.
- Spoon over fish.
- Bake in 375°F oven for about 25 minutes, or until fish flakes easily when tested with a fork.
- Serve with wild rice.
SPICY GARLIC SOY BAKED FLOUNDER IN A FOIL POUCHSPICY GARLIC SOY BAKED FLOUNDER IN A FOIL POUCH
Spicy Garlic Soy Baked Flounder in a Foil Pouch - an easy, delicious, low calorie and low carb dinner with no mess! Perfect for dinner parties or an easy weeknight meal!
Provided by Courtney O'Dell
Categories Main Dish
Time 20m
Number Of Ingredients 7
Steps:
- Preheat oven to 350 degrees.
- Line a baking sheet with foil, place flounder filets on foil.
- In a small bowl mix soy sauce and herb pastes well with rice wine.
- Drizzle over fish filets, fold foil to make a pouch.
- Bake at 350 degrees 15 minutes, until fish is opaque.
- Serve immediately, top with diced scallions (green onions) if desired.
Nutrition Facts : Calories 151 calories, Carbohydrate 3 grams carbohydrates, Cholesterol 81 milligrams cholesterol, Protein 28.8 grams protein, SaturatedFat 0.7 grams saturated fat, Sodium 411 grams sodium, Sugar 1.4 grams sugar
FLOUNDER FILLETS WITH SPANISH HERBS
Provided by Robert Farrar Capon
Categories dinner, pastas
Time 20m
Yield 2 servings
Number Of Ingredients 17
Steps:
- Preheat oven to low. Mix the flour, salt and pepper together and dip the fillets in the mixture to coat both sides. Shake off excess. Heat a large skillet very hot, add the clarified butter and when it is very hot fry the fillets quickly, turning them once, until they are golden brown on both sides (about 2 minutes or less, altogether). Remove fillets to dinner plates and keep warm in the oven.
- Pour off any remaining clarified butter or oil from the skillet, add 2 tablespoons unsalted regular butter and (still over high heat) add the garlic and saute 10-15 seconds. Add the wine and fish stock, oregano, cumin and red pepper and boil hard until the liquid is reduced to almost nothing. Add the coriander and tomatoes and boil until slightly reduced. Season to taste with salt and pepper, remove the skillet from the heat and whisk in the additional butter bit by bit, incorporating each piece almost completely before adding the next. Warm the sauce again if necessary, but do not let it boil.
- Spoon a small amount of the sauce over the fillets in the oven, return the skillet to the heat, add the chopped pasta and toss with the rest of the sauce until heated through. Spoon the pasta onto the dinner plates and serve with a tossed salad.
Nutrition Facts : @context http, Calories 889, UnsaturatedFat 19 grams, Carbohydrate 50 grams, Fat 60 grams, Fiber 4 grams, Protein 34 grams, SaturatedFat 35 grams, Sodium 1151 milligrams, Sugar 3 grams, TransFat 1 gram
FRIED FLOUNDER WITH TARTAR SAUCE
This is my family's method of making fried flounder. It is tried and true, and I have made only one change to it since the 1970s: I add a little mustard to the egg wash mix, which I learned in Louisiana. It adds a ton of flavor. You'll also see the homemade fries on the plate. If you want to make them, I followed this recipe from The Splendid Table.
Provided by Hank Shaw
Categories Main Course
Number Of Ingredients 17
Steps:
- For the tartar sauce, mix everything in a bowl and set it in the fridge. Salt the fish lightly on both sides and set aside.
- Set up a breading station. You will want plates or shallow bowls or somesuch. The first has the flour in it -- and if you want more seasoning than I am suggesting in this recipe, this is where you add it -- then another basin with the eggs, milk and mustard all beaten together, then the final basin with the breadcrumbs.
- Dredge the flounder in the flour first, pressing it into the fish and making sure you get it totally covered. Now sweep the fillet through the egg wash, again making sure you get it totally coated. Finally, set it in the breadcrumbs and press them in to make a good coating. Set each fillet on a plate or tray in the fridge and let it rest 1 hour, and up to all day.
- When you are ready to fry, pour in enough oil to get to a depth of about 1 inch in a large frying pan. If you happen to me making the fries to go with this, make them first and hold them in the oven. Heat the oil over high heat. Set a rack over a baking sheet and put that in the oven. Set the oven to "warm."
- When the oil hits 350F, fry your fish, right from the fridge. This works because they are very thin, and you want a pretty golden crust without overcooking the fish. Room temperature flounder fried this way will overcook. It take about 3 to 5 minutes per side to get golden brown. Move each finished fillet to the rack in the oven. When they're all done, serve it up with the tartar sauce.
Nutrition Facts : Calories 822 kcal, Carbohydrate 47 g, Protein 40 g, Fat 51 g, SaturatedFat 9 g, Cholesterol 210 mg, Sodium 1512 mg, Fiber 3 g, Sugar 5 g, ServingSize 1 serving
LEMON MUSTARD BROILED FLOUNDER
Steps:
- 1. Place the butter in a small bowl and combine with the mustard, parsley, and lemon zest. Set aside.
- 2. Arrange the oven or broiler rack 4 inches from the heat. Preheat the broiler. Line 2 baking sheets with aluminum foil. Oil the foil lightly. Evenly space 4 flounder fillets on each of the baking sheets.
- 3. Spread about 1 1/2 teaspoons of the butter mixture atop each fish fillet. Broil for 4 to 5 minutes, or until the fish is lightly browned on top and just cooked through. Do not overcook.
- 4. Serve immediately, garnished with a flourish of clover sprouts and a lemon quarter.
BROILED FLOUNDER WITH HERBS & PAPRIKA RECIPE - (3.5/5)
Provided by Wewah
Number Of Ingredients 8
Steps:
- Lay the flounder fillets on a grill pan Combine the olive oil, lemon juice, basil, oregano, thyme, paprika, & garlic together. Brush the flounders with the mixture and broil for 6-8 minutes.
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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.
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- 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.
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- 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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- 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.
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