FLOUNDER CARIBE
My mom used to make this when we were kids to get us to eat more fish. It's easy to make and kid-friendly. The recipe calls for flounder but I guess any mild white fish would work.
Provided by loof751
Categories Healthy
Time 40m
Yield 4-6 serving(s)
Number Of Ingredients 7
Steps:
- Chop the pepper and onions.
- Roll the fish fillets jelly-roll style (from the short end) and place the bundles in a buttered baking dish.
- In a medium bowl combine the undiluted soup, chopped pepper and onions, thyme, worcestershire sauce and wine.
- Pour sauce over fish.
- Bake at 350 degrees for 20-25 minutes.
Nutrition Facts : Calories 134.8, Fat 2.6, SaturatedFat 0.6, Cholesterol 51.1, Sodium 625.2, Carbohydrate 11.3, Fiber 1.2, Sugar 6.6, Protein 15.4
CARIBBEAN-STYLE FLOUNDER
Make and share this Caribbean-Style Flounder recipe from Food.com.
Provided by Dancer
Categories Vegetable
Time 40m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Heat oil in large saucpan over medium-high heat; add annatto seeds and saute for 3 minutes.
- Remove seeds with slotted spoon and discard.
- Add onion to saucepan; saute 2 minutes.
- Add broth, potato, tomatoes and liquid, and thyme.
- Heat to boiling; reduce heat and simmer, covered, until potato is tender, about 10 minutes.
- Using potato masher or kitchen fork, coarsely mash mixture in pan.
- Add peas and flounder; simmer until fish is tender and flakes with a fork, about 10 minutes.
- Stir in lemon juice; season to taste with salt and pepper.
Nutrition Facts : Calories 191.8, Fat 3.8, SaturatedFat 0.7, Cholesterol 54.4, Sodium 150.9, Carbohydrate 14.7, Fiber 2.9, Sugar 4.6, Protein 24
STUFFED FLOUNDER
Baked flounder with crab stuffing. You may adjust this recipe to fit the size of your flounder.
Provided by Therese
Categories Main Dish Recipes Seafood Main Dish Recipes Crab
Time 50m
Yield 8
Number Of Ingredients 12
Steps:
- Preheat oven to 350 degrees F (175 degrees C). Lightly grease a large casserole dish or a baking sheet lined with tin foil.
- Heat butter over medium-low heat in a large saucepan. Stir in onion, green onions, bell pepper, celery and garlic. Cook slowly, stirring occasionally until onions are soft.
- Remove pan from heat and stir in shredded crabmeat, seasoning, bread crumbs, salt and pepper.
- Rub flounder skin and cavity with butter. Stuff with crab mixture and place in prepared pan.
- Bake for 30 minutes, or until flesh is firm and white at the thickest part of the fish.
Nutrition Facts : Calories 394.9 calories, Carbohydrate 8.9 g, Cholesterol 174.9 mg, Fat 15.7 g, Fiber 1.4 g, Protein 52.3 g, SaturatedFat 7.4 g, Sodium 446.1 mg, Sugar 1.7 g
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