NUT-CRUSTED FLOUNDER RECIPE
Go nuts for our Nut-Crusted Flounder Recipe! A delicious, better-for-you choice, this filet of flounder recipe is ready in less than 20 minutes.
Provided by My Food and Family
Categories Home
Time 17m
Yield 4 servings
Number Of Ingredients 6
Steps:
- Heat oven to 400°F.
- Mix mayonnaise, mustard, garlic powder and pepper until blended.
- Place fish in single layer on baking sheet sprayed with cooking spray; spread with mayonnaise mixture. Sprinkle with chopped nut mix.
- Bake 10 to 12 min. or until fish flakes easily with fork.
Nutrition Facts : Calories 170, Fat 10 g, SaturatedFat 1.5 g, TransFat 0 g, Cholesterol 50 mg, Sodium 450 mg, Carbohydrate 0 g, Fiber 1 g, Sugar 0 g, Protein 16 g
MACADAMIA NUT CRUSTED MAHI MAHI
Steps:
- Preheat oven to 425 degrees F. In a medium bowl, stir together the nuts, panko, flour, and butter. Set aside.
- Place a piece of aluminum foil on a baking sheet and brush it liberally with vegetable oil. Place the mahi mahi on the foil and sprinkle each fillet with salt and pepper on both sides. Bake for 5 minutes. Remove from the oven and brush each fillet with the coconut milk. Divide the nut mixture among the tops of the 4 fillets, patting the mixture to spread and adhere to the fillets. Return to the oven and bake for 5 to 10 minutes, or until the crust is golden brown.
- Remove from the oven and allow to stand 10 minutes before serving.
FLOUNDER WITH MACADAMIA NUTS
Provided by Pierre Franey
Categories dinner, main course
Time 15m
Yield 4 servings
Number Of Ingredients 7
Steps:
- Sprinkle the fillets on both sides with salt and pepper.
- Put the macadamia nuts on a flat surface and, with a knife rather than a food processor or a blender, chop them as finely as possible.
- Sprinkle the fillets evenly on both sides with the macadamia nuts, patting them firmly so that they are evenly coated and the nuts adhere.
- Heat one tablespoon of the oil at a time in a skillet, preferably of the non-stick variety, and when it is hot add a few of the fish fillets. Cook, turning once, about 1 1/2 minutes or slightly less. Cook only until browned on both sides, adding a little more oil as necessary. Transfer the fillets to a warm platter and cook the remaining fish fillets.
- Small amounts of the chopped nuts will fall into the skillet as each batch is cooked. Wipe out the excess as necessary and continue cooking, adding a little more oil as necessary.
- When all the fish fillets are cooked, wipe out the skillet and add the butter and any leftover macadamia nuts. Cook until the butter is foamy and starts to brown. Add the lemon juice and pour over the fish. Serve immediately.
Nutrition Facts : @context http, Calories 503, UnsaturatedFat 32 grams, Carbohydrate 4 grams, Fat 45 grams, Fiber 2 grams, Protein 23 grams, SaturatedFat 10 grams, Sodium 529 milligrams, Sugar 1 gram, TransFat 0 grams
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
ROASTED MACADAMIA BUTTER
Macadamia nuts have the highest level of monounsaturated fats, but they are also expensive, since the macadamia tree only produces nuts after seven to 10 years. Making your own nut butter ensures that it contains just nuts - and none of the sugar or hydrogenated oils that some brands include. The roasted macadamia nuts are central to this butter, but try blending in pitted medjool dates for a little sweetness or folding in toasted coconut flakes for a tropical flavor. Spoon this macadamia nut butter over warm pancakes or waffles, or whisk a spoonful of the nut butter into salad dressings to add depth.
Provided by Kay Chun
Categories easy, quick, snack, dips and spreads
Time 20m
Yield 2 cups
Number Of Ingredients 2
Steps:
- Heat oven to 350 degrees. Spread nuts in an even layer on a rimmed baking sheet. Bake until golden and nicely toasted, about 15 minutes, stirring halfway through. Transfer to a rack and cool completely, 30 minutes.
- Place nuts in a food processor and purée until smooth, about 2 minutes, scraping the sides and bottom of the bowl as needed (mixture may clump up, but will eventually become creamy). Season to taste with salt, if desired. Macadamia butter will keep in an airtight container in the refrigerator for at least 3 weeks.
Nutrition Facts : @context http, Calories 289, UnsaturatedFat 24 grams, Carbohydrate 6 grams, Fat 30 grams, Fiber 3 grams, Protein 3 grams, SaturatedFat 5 grams, Sodium 2 milligrams, Sugar 2 grams
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