BAKED FLOUNDER FILLETS WITH SCALLIONS & CHOPPED TOMATO
A simple and yet delicious low calorie dish. I have used tilapia with this dish and it has turned out fine.
Provided by mama smurf
Categories Very Low Carbs
Time 15m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 375°F.
- Arrange fish fillets in an ovenproof casserole in a single layer.
- Zest the lemon and then squeeze the juice and sprinkle the zest over the fish. Top with scallions and tomato.
- Season with the basil and garlic powder. Sprinkle with salt and pepper to your personal taste.
- Dot with butter. Bake for 10 minutes or until flakey.
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 FILLETS WITH TOMATO SAUCE
Provided by Robert Farrar Capon
Categories dinner, pastas, main course
Time 20m
Yield 2 servings
Number Of Ingredients 14
Steps:
- Preheat oven to low, or 150 degrees. Mix the flour, salt and pepper and dip the fillets in the mixture to coat both sides. Shake off the 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, all told). Remove the 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 shallots and saute 30 seconds. Add the wine and fish stock and boil hard until it is almost gone. Add the thyme and chopped tomatoes and boil briefly until slightly reduced. Season with salt and pepper, remove the skillet from the heat and whisk in the additional regular 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 fish 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 892, UnsaturatedFat 19 grams, Carbohydrate 51 grams, Fat 60 grams, Fiber 4 grams, Protein 34 grams, SaturatedFat 35 grams, Sodium 1163 milligrams, Sugar 4 grams, TransFat 1 gram
BAKED FLOUNDER WITH TOMATO CAPER SAUCE
Steps:
- Preheat oven to 425°F.
- Make sauce:
- Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onion and fennel, stirring, until golden, about 8 minutes. Add garlic and sauté, stirring, 30 seconds. Add tomatoes and wine and simmer briskly until liquid is reduced by one third, about 5 minutes. Stir in capers, salt, and pepper, then transfer to a 2-quart gratin dish or other wide shallow baking dish.
- Prepare flounder:
- Stir together bread crumbs, butter, salt, and pepper with a fork until combined. Season flounder with salt and pepper, then roll each fillet, skinned side up, into a cylinder and arrange, seam side down, on top of sauce. Gently press bread crumbs onto flounder.
- Drizzle wine carefully around fish into sauce (not over fish) and bake in middle of oven until fish is just cooked through, 20 to 25 minutes.
EASY, EXCELLENT BAKED FLOUNDER
This is a great recipe for a night when you're feeling lazy - only a few ingredients, nothing to chop, easy cleanup, and very yummy! My husband announced the fish was 'excellent,' and he's not usually one to rave about food.
Provided by ahnjy
Time 35m
Yield 4
Number Of Ingredients 7
Steps:
- Preheat the oven to 325 degrees F (165 degrees C). Line a baking sheet with aluminum foil and coat with cooking spray.
- Rinse flounder fillets, pat dry, and place on the baking sheet. Season with salt and pepper. Whisk butter and wine together in a bowl; pour over flounder. Sprinkle each fillet with bread crumbs and then paprika.
- Bake in the preheated oven until flounder flakes easily with a fork, 25 to 30 minutes.
Nutrition Facts : Calories 237.9 calories, Carbohydrate 4.3 g, Cholesterol 90.7 mg, Fat 13.3 g, Fiber 0.4 g, Protein 22.3 g, SaturatedFat 7.7 g, Sodium 313.8 mg, Sugar 0.5 g
BAKED FLOUNDER WITH TOMATOES
Make and share this Baked Flounder With Tomatoes recipe from Food.com.
Provided by lik2fish
Categories Very Low Carbs
Time 25m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 350 degrees Fahrenheit.
- Coat a 7" x 11" baking dish with cooking spray.
- Place tomatoes in bottom of prepared dish.
- Sprinkle with 1/2 teaspoon salt and the pepper.
- Place flounder evenly over top.
- Sprinkle with remaining 1/2 teaspoon salt, oregano, oil, and bread crumbs.
- Bake for 12 to 15 minutes.
Nutrition Facts : Calories 256.8, Fat 11.6, SaturatedFat 2, Cholesterol 102.3, Sodium 1907.7, Carbohydrate 7.8, Fiber 1.9, Sugar 3.5, Protein 29.9
BAKED FLOUNDER FILLETS IN LEMON-SOY VINAIGRETTE
Make and share this Baked Flounder Fillets in Lemon-Soy Vinaigrette recipe from Food.com.
Provided by Chill
Categories Very Low Carbs
Time 10m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 450 deg.
- Arrange fillets in a glass dish just large enough to hold them in one layer.
- Mince garlic and combine with lemon juice, soy sauce, sugar, and salt.
- Whisk in oil until emulsified and pour vinaigrette over fish.
- Bake fish in middle of oven until just cooked through and no longer translucent, 5-7 mins.
BAKED FLOUNDER AND EGGS
Fish is a breakfast staple all over the world, from the grilled fish and rice of Japan, to kippers and eggs in England, to bagels-and-lox brunches. But here, fresh flounder for breakfast is exotic and unexpected. This recipe puts the fish and the eggs in one pan and adds a pungent green garnish.
Provided by Melissa Clark
Categories dinner, easy, quick, weekday, main course
Time 20m
Yield 2 servings
Number Of Ingredients 9
Steps:
- Preheat oven to 400 degrees. Pour butter in a 13-by-9-inch metal baking pan. Place fish in pan and turn to coat with butter. Season with about half the salt and paprika, and plenty of black pepper.
- Bake for 2 to 4 minutes, then add eggs (if you like runny eggs, add them after 3 or 4 minutes; for medium-firm but still slightly runny eggs, add them after 2 minutes, and for very firm eggs, you can add them along with the fish at the beginning). Crack eggs into pan in the corners; eggs should land next to, not on top of fish. Season eggs with remaining salt, paprika and more pepper. Continue baking until fish is just opaque and eggs are lightly set, 7 to 8 minutes more.
- Combine scallions, parsley and capers, if using. Transfer fish and eggs to serving plates; garnish with caper mixture.
Nutrition Facts : @context http, Calories 459, UnsaturatedFat 13 grams, Carbohydrate 2 grams, Fat 31 grams, Fiber 0 grams, Protein 41 grams, SaturatedFat 15 grams, Sodium 816 milligrams, Sugar 0 grams, TransFat 1 gram
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
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