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
EASY GARLIC PARMESAN BAKED FLOUNDER RECIPE (20 MINS)
This one-pan baked flounder recipe with garlic, Parmesan cheese, and vegetables is easy and so delicious (thanks to a bold and lemony sauce with Mediterranean spices!). If you can't find flounder, any mild white fish would work, such as Dover sole, halibut, or branzino filet will work. Choose thinner fish filets if possible. Serve baked flounder with potatoes or greens like broccoli or a green bean salad.
Provided by Suzy Karadsheh
Categories Dinner
Time 20m
Number Of Ingredients 11
Steps:
- Heat the oven to 350 degrees F.
- Pat the fish dry and season it well with kosher salt and black pepper on both sides. Arrange the fish in a large pan and add the zucchini and onions next to it and season them with salt and pepper.
- In a small mixing bowl, add the garlic, spices, lemon juice, and olive oil. Whisk to combine.
- Pour the sauce all over the fish and vegetables.
- Bake in the heated oven for 7 to 10 minutes, then carefully remove the pan and sprinkle the grated parmesan all over the fish and vegetables. Return the pan to the oven and bake for another 3 to 5 minutes or so until the fish is flaky and the cheese has melted some. (Flounder fillets are thin and should not take too long to cook. Be careful not to overcook them).
Nutrition Facts : Calories 204.3 kcal, Carbohydrate 5.9 g, Protein 15.4 g, Fat 13.5 g, SaturatedFat 3 g, TransFat 0.1 g, Cholesterol 49.8 mg, Sodium 326.2 mg, Fiber 1.4 g, Sugar 2.5 g, UnsaturatedFat 9.1 g, ServingSize 1 serving
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
FLOUNDER FLORENTINE
This is a simple way to cook any mild fish such as flounder, sole or tilapia. Easy but tasty and healthy too.
Provided by Marich
Categories Vegetable
Time 50m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat oven to 350 degrees.
- Cook the spinach according to package instructions. Drain well and squeeze out any excess water.
- Heat oil and butter in a large saute pan (ovenproof is good).
- Add the minced onion and mushrooms. Saute till softened.
- Add the spinach and stir well till heated through. Add salt and pepper to taste. If using the same pan, separate spinach into the same amounts as you have fish. Usually 4 or 5 sections if the fish is small. Or you can use a pyrex 9 X 18 oven proof dish. Place fish over spinach and sprinkle with paprika. Bake till fish flakes easily. About 30 minutes. Squeeze lemon juice over and serve.
Nutrition Facts : Calories 334.2, Fat 19.4, SaturatedFat 4.5, Cholesterol 62.1, Sodium 235.2, Carbohydrate 15.2, Fiber 7.5, Sugar 4, Protein 31.6
PARMESAN-HERB BAKED FLOUNDER
From Cooking Light. Serving size: 1 fillet. Per serving: 241 calories, 5.5 g fat, 35.9 g protein, 10 g carb, 0.7 g fiber, 87 mg cholesterol. Very simple.
Provided by ratherbeswimmin
Categories < 30 Mins
Time 30m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Lay fish out on a foil-lined baking sheet that has been coated with cooking spray.
- In a bowl, mix together the cheese, mayonnaise, and onions; spread mixture evenly over fish.
- Mix together the breadcrumbs and remaining ingredients; sprinkle evenly over fish.
- Lightly coat fish with cooking spray.
- Bake in a 400° oven for 10 minutes or until fish flakes easily.
Nutrition Facts : Calories 184.2, Fat 6.1, SaturatedFat 2.3, Cholesterol 84, Sodium 827.1, Carbohydrate 5.8, Fiber 0.6, Sugar 0.6, Protein 25.4
FLOUNDER WITH HERB BLOSSOM BUTTER
Herb blossom butter sounds fancy, but it's really just a prettier, more floral, summery version of herb butter, perfect with any white-fleshed fish, salmon or trout. If you have no access to flowering herbs, simply use chives, thyme and dill instead to make a plain herb butter. Look for herb blossoms at farmers markets or buy a couple of blooming potted herb plants, or ask a friend with a vegetable garden. Edible flowers and all sorts of herb blossoms are also available online.
Provided by David Tanis
Categories dinner, seafood, main course
Time 45m
Yield 4 servings
Number Of Ingredients 17
Steps:
- Make the herb blossom butter: Put butter in a bowl. Add chives, chive blossoms, dill, thyme blossoms, mustard blossoms if using, Dijon mustard, whole-grain mustard, lemon zest and lemon juice. Add a big pinch of salt and black pepper. Mix well with a fork until well combined. With wet hands, form butter into a log shape, then wrap and chill. Bring to cool room temperature to serve.
- Prepare the fish: Put flour in a low bowl or pie plate and season with salt, pepper and cayenne.
- Season fish on both sides with salt and pepper. Dip each fillet in seasoned flour on both sides, shaking off excess, and transfer to a large plate.
- Put 2 large skillets over medium-high heat and film bottoms with oil. When oil is hot, carefully place 2 fillets in each pan. (Alternatively, work in batches with 1 pan.)
- Reduce heat to medium and cook for 2 to 3 minutes, until fish is nicely browned on one side. Flip fillets with a spatula and cook for 2 minutes more, until fish flakes easily when probed.
- Transfer fish to warm platter or individual warmed plates. With a paring knife, cut herb butter into 8 thin slices and lay 2 slices atop each fillet. Sprinkle with extra herb blossoms, if you wish, and serve immediately.
Nutrition Facts : @context http, Calories 502, UnsaturatedFat 14 grams, Carbohydrate 25 grams, Fat 34 grams, Fiber 1 gram, Protein 25 grams, SaturatedFat 16 grams, Sodium 567 milligrams, Sugar 0 grams, TransFat 1 gram
FLOUNDER FLORENTINE
I discovered this recipe several years ago when I was looking looking through some flounder recipes. Even though we're not big fans of fish, we enjoy this dish. It's tasty, healthy and inexpensive. -Debbie Verbeck, Florence, New Jersey
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Sprinkle spinach in a 13-in. x 9-in. baking dish coated with cooking spray. Top with fillets., In a large saucepan, saute onion in butter until tender. Stir in flour, salt, pepper and nutmeg until blended. Gradually add milk. bring to a boil; cook and stir for 2 minutes or until thickened. , Pour over fillets; sprinkle with Parmesan cheese and paprika. Bake, uncovered, at 350° for 20 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 253 calories, Fat 8g fat (4g saturated fat), Cholesterol 73mg cholesterol, Sodium 480mg sodium, Carbohydrate 16g carbohydrate (0 sugars, Fiber 5g fiber), Protein 30g protein. Diabetic Exchanges
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.
FLOUNDER FILLET IN HERB SAUCE
Make and share this Flounder Fillet In Herb Sauce recipe from Food.com.
Provided by Bev I Am
Categories < 30 Mins
Time 30m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- Preheat oven to 375.
- Saute celery and onion in butter until tender.
- Add remaining ingredients, except fish, and mix well.
- Pour into a shallow 10x16" casserole.
- Lay fish fillets in the sauce, spooning some over fish.
- Bake for 20-25 minutes.
Nutrition Facts : Calories 296.5, Fat 21, SaturatedFat 10.3, Cholesterol 68.4, Sodium 837.3, Carbohydrate 9.8, Fiber 0.5, Sugar 2.2, Protein 17.5
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