Baked Flounder With Low Fat Cream Sauce Recipes
BAKED FLOUNDER WITH LOW-FAT CREAM SAUCE
This recipe is simple but comes out wonderfully. I add sliced canned new potatoes and fresh asparagus to the baking dish to make a full meal in a single pan.
Provided by RustyDogma
Categories Low Cholesterol
Time 40m
Yield 2-3 serving(s)
Number Of Ingredients 9
Steps:
- Sprinkle both sides of flounder fillets garlic salt and pepper.
- Place fillets in a single layer in a greased baking dish 12x8 inches.
- Arrange sliced tomatoes over top of fillets.
- Sprinkle tomatoes with garlic salt and pepper.
- Blend flour into margarine.
- Add milk gradually and cook until thick and smooth, stirring constantly. Remove from heat and stir in wine and basil.
- Pour sauce over top of tomatoes.
- Bake in a 350 oven for 25-30 minutes or until fish flakes easily.
Nutrition Facts : Calories 468.4, Fat 11.8, SaturatedFat 2.3, Cholesterol 110.1, Sodium 916.6, Carbohydrate 20.1, Fiber 2.6, Sugar 6, Protein 47.8
BAKED FLOUNDER WITH TARTAR SAUCE
For a fresh take on flounder, I came up with an oven-baked, lightly breaded fillet teamed with tarragon tartar sauce. Lake perch, tilapia, sole and orange roughy work just as well in this recipe. -Phyllis Schmalz, Kansas City, Kansas
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 15
Steps:
- In a small skillet, toast the bread crumbs, salt and pepper over medium heat until lightly browned, stirring occasionally. Remove from the heat. , Brush both sides of fillets with oil; coat with toasted crumbs. Place in a 15x10x1-in. baking pan coated with cooking spray. Bake at 450° for 6-8 minutes or until fish flakes easily with a fork. , Meanwhile, in a small bowl, combine the sauce ingredients. Serve with fish.
Nutrition Facts : Calories 241 calories, Fat 10g fat (2g saturated fat), Cholesterol 72mg cholesterol, Sodium 510mg sodium, Carbohydrate 10g carbohydrate (2g sugars, Fiber 0 fiber), Protein 26g protein. Diabetic Exchanges
CRUNCHY LOW FAT OVEN-FRIED FLOUNDER
I don't really care for fish all that much, but decided to try this recipe one night out of a change of pace. I was shocked that the fish actually turned out tasting really good; almost like real fried fish! My husband, who usually won't eat any seafood, really liked this dish too. Please keep in mind that you may need a little more of the ingredients than this recipe calls for such as the cornflakes, depending on how crunchy you want your fish. I used a little more when I made it. Hope you like it!
Provided by buttercup0009
Categories < 30 Mins
Time 25m
Yield 2 serving(s)
Number Of Ingredients 6
Steps:
- Heat oven to 500 degrees and spray a baking pan with non-stick spray.
- Thaw the fish in microwave until the fish is tender.
- In med.
- bowl mix together the sour cream, lemon juice and chili powder.
- Dip the fish sour cream mixture then coat the fish with the corn flake crumbs.
- Place in a baking dish and drizzle the margarine over the fish.
- (The "I Can't Believe it's Not Butter" spray also works if you want an even lower fat and calorie dish.) Bake uncovered for 10-12 minutes or until fish flakes easily w/ a fork.
- ****I suggest to prevent the fish sticking to the pan, spray the baking pan a little before the fish goes in.
- I didn't spray it and the fish ended up sticking a little.
BAKED FLOUNDER WITH DILL AND CAPER CREAM
Another tasty, easy and light recipe from Cooking Lights Fresh Food Fast magazine. I have used other white fish besides flounder and also again I have added minced garlic to the top of the fish as it bakes. With the cream sauce I also add some lemon pepper which is not stated.
Provided by mama smurf
Categories Very Low Carbs
Time 20m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Preheat oven to 425 degrees.
- Sprinkle pepper (lemon pepper) and salt evenly over fillets. Place fish on a foil-lined baking sheet coated with cooking spray. Sprinkle fish evenly with the minced garlic. Bake at 425 degrees for 10 minutes; sprinkle evenly with dill. Bake an additional 2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
- While fish bakes, combine sour cream and capers in a small bowl. Place fish on a serving plate. Serve with sour cream mixture and lemon wedges.
Nutrition Facts : Calories 200.9, Fat 5.7, SaturatedFat 2.8, Cholesterol 93.5, Sodium 351, Carbohydrate 3.3, Fiber 0.8, Sugar 0.1, Protein 33.3
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