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
20 BEST WAYS TO COOK FLOUNDER (+RECIPE COLLECTION)
If you're looking for some easy flounder recipes that'll get your taste buds tingling, you've come to the right place. These recipes are light and tasty.
Provided by insanelygood
Categories Dinner Recipe Roundup Seafood
Number Of Ingredients 20
Steps:
- Select your favorite recipe.
- Organize all the required ingredients.
- Prep a delicious flounder recipe in 30 minutes or less!
Nutrition Facts :
FLOUNDER STEFANO
From a Kings cooking studio card. This has onion, white wine, oregano, tomatoes and garlic. I like those flavors with white meat fish. I made this with 2 lbs. of fish so I doubled the ingredients except I used dried oregano and used it "to taste" I also added one large minced shallot and 2 tbsp. butter. I drained my tomatoes but may not next time as the liquid evaporates. I did my fish in 3 batches and just removed them to a serving platter (carefully as they tend to fall apart). My oldest son and DH really liked this a lot.
Provided by Oolala
Categories Onions
Time 20m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- In a large skillet, saute garlic in oil until lightly browned.
- Add onions and saute until soft.
- Add the wine and cook over medium-high heat until reduced by half.
- Add the tomatoes, oregano, salt and pepper and cook for 5 minutes, stirring occasionally.
- Arrange the fish in the pan in a single layer, spooning some of the tomato mixture over the top of each piece of fish and reduce heat to medium.
- Cover and cook for 10 minutes or until fish is cooked through and flakes easily.
- Season to taste with salt and pepper.
Nutrition Facts : Calories 323.2, Fat 17.5, SaturatedFat 2.7, Cholesterol 80.7, Sodium 544.6, Carbohydrate 12.8, Fiber 3.4, Sugar 7, Protein 24.6
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
FLOUNDER WITH BROWN BUTTER, LEMON AND TARRAGON
The flatfish family is comprised of numerous popular fish, including sole, halibut and flounder. But all the various boneless fillets are relatively interchangeable and can be prepared in more or less the same way, adjusting cooking time according to size. These pan-cooked fillets are quick, simple and elegant.
Provided by David Tanis
Categories dinner, quick, weekday, seafood, main course
Time 20m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Put flour in a low bowl or pie plate and stir in a generous amount of salt and pepper and a pinch of cayenne.
- Place a large cast-iron skillet over medium-high heat. Add olive oil and tilt pan to coat bottom.
- Season the fillets lightly with salt and pepper. Dip each fillet quickly into flour mixture, shaking off excess flour.
- Lay fillets in skillet in one layer. Cook for about 2 minutes per side, until golden. Transfer cooked fish to a warm platter.
- Leave the heat at medium-high and add cold butter. Let butter sizzle until foamy and brown, but do not let it burn. Add lemon juice, parsley and chopped tarragon and swirl to incorporate.
- Spoon butter sauce over fish. Garnish with a few tarragon leaves and serve immediately with lemon wedges.
Nutrition Facts : @context http, Calories 364, UnsaturatedFat 7 grams, Carbohydrate 25 grams, Fat 16 grams, Fiber 1 gram, Protein 28 grams, SaturatedFat 7 grams, Sodium 591 milligrams, Sugar 0 grams, TransFat 0 grams
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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.
- Broiled Flounder with Lemon Cream Sauce. For a quick and easy, yet delicious, flounder recipe, it’s tough to beat this broiled flounder with lemon cream sauce.
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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!
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- 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.
- Flounder With Lemon Butter Sauce. For an elegant weeknight meal, flounder with lemon butter sauce is tough to beat. Its crispy crust, juicy center, and lemon butter sauce is just the ticket.
- 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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