Parmesan Crusted Flounder With Mayo Recipes

FLAVORFUL FLOUNDER FOR THE OVEN

Flavorful Flounder For the Oven image

My variation on an already fantastic fish recipe. I just tweaked it to make it easier for myself. I'm all about ease when it comes to cooking these days.

Provided by Lola

Categories Seafood Fish

Time 25m

Yield 8

Number Of Ingredients 8

Ingredients

cooking spray
2 pounds flounder fillets, rinsed and patted dry
¼ teaspoon salt
3 tablespoons lemon juice, divided
½ cup grated Parmesan cheese
¼ cup butter, melted
3 tablespoons mayonnaise
3 tablespoons chopped green onions

Steps:

Preheat oven to 375 degrees F (190 degrees C). Prepare a 9x13-inch baking dish with nonstick cooking spray.
Season both sides of flounder fillets with salt. Place into the prepared baking dish. Brush 1 tablespoon lemon juice over fillets.
Mix remaining lemon juice, Parmesan cheese, melted butter, mayonnaise, and green onions in a bowl; spoon over the fillets.
Bake flounder in preheated oven for 10 minutes. Switch oven to broil; broil fillets until the tops are just browned, 3 to 5 minutes.

Nutrition Facts : Calories 215.7 calories, Carbohydrate 1 g, Cholesterol 81.9 mg, Fat 12.7 g, Fiber 0.1 g, Protein 23.5 g, SaturatedFat 5.4 g, Sodium 312.8 mg, Sugar 0.3 g

FLOUNDER WITH PARMESAN CRUST

Flounder With Parmesan Crust image

I made this with Sole, the horseradish gives it a great zip. Mine took a little longer to cook almost 10 minutes. Points 3.

Provided by Dancer

Categories Cheese

Time 25m

Yield 6 serving(s)

Number Of Ingredients 6

Ingredients

6 flounder fillets (about 1 1/2 lbs.) or 6 sole fillets (about 1 1/2 lbs.)
1/3 cup plain low-fat yogurt
2 tablespoons grated parmesan cheese
1 tablespoon Dijon mustard
1 tablespoon fresh lemon juice
1 1/2 teaspoons prepared horseradish, drained

Steps:

Preheat broiler and prepare broiler pan with cooking spray.
Arrange fish on broiler pan.
In a small bowl, combine yogurt, Parmesan, mustard, lemon juice and horseradish.
Spread mixture over both sides of the fillets.
Broil about 8 inches from heat, turning once, for about 6 minutes, or until fish flakes easily with a fork.

Nutrition Facts : Calories 132.7, Fat 4, SaturatedFat 1.1, Cholesterol 75.6, Sodium 549.8, Carbohydrate 1.5, Fiber 0.1, Sugar 1.2, Protein 21.7

BAKED FLOUNDER WITH PANKO AND PARMESAN

Baked Flounder with Panko and Parmesan image

Here's a simple but tasty flounder recipe. Serve with vegetables, a tossed salad, or rice.

Provided by N8TE

Categories Seafood Fish

Time 25m

Yield 4

Number Of Ingredients 7

Ingredients

4 (4 ounce) flounder fillets
¼ cup butter, melted
⅔ cup grated Parmesan cheese
1 cup panko bread crumbs
½ teaspoon salt
ground black pepper to taste
1 pinch dried thyme

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

BAKED FLOUNDER WITH MAYONNAISE SAUCE

Baked Flounder With Mayonnaise Sauce image

From "Down Jersey Cooking" by Joe Colanero. This only serves 2 but you can adjust for more. This can be used with other flat fish fillets too.

Provided by Oolala

Categories Onions

Time 17m

Yield 2 serving(s)

Number Of Ingredients 7

Ingredients

3/4 lb flounder fillets
oil, for coating baking pan
salt and pepper, to taste
1/4 cup mayonnaise
1/2 medium onion, diced
1 medium tomatoes, diced
1 teaspoon dried dill

Steps:

Preheat oven to 400 degrees F.
Season fish with salt and pepper on both sides.
Lightly coat a baking sheet with oil.
Place fish on the sheet and bake 15-20 minutes, depending upon thickness, testing with a fork to see if done. As soon as the fish becomes slightly opaque, they are done.
In the meantime, mix the sauce ingredients and test for seasoning. Top the fillets with the sauce once the fish has cooled a minute after coming out of the oven.

Nutrition Facts : Calories 293.2, Fat 12, SaturatedFat 2, Cholesterol 89.3, Sodium 351.6, Carbohydrate 12.5, Fiber 1.2, Sugar 4.7, Protein 33.2

PARMESAN-PESTO CRUSTED FLOUNDER

Parmesan-Pesto Crusted Flounder image

My son loves fried flounder but I wanted something a little more elegant and grown-up than breaded flounder but still very simple and this filled the bill! I served this with my Honey & Balsamic Portabello Mushrooms as a sauce to go with it.

Provided by Norelllaura1

Categories < 30 Mins

Time 18m

Yield 2 serving(s)

Number Of Ingredients 8

Ingredients

1 -1 1/2 lb flounder fillets
1 tablespoon pesto sauce
1/4 cup parmesan cheese, freshly grated the boxed stuff is awful
1 cup breadcrumbs, I use the italian style
1 garlic clove, minced very fine
1 shallot, minced very fine
1 tablespoon extra virgin olive oil
Pam cooking spray

Steps:

Combine the bread crumbs and parmesan cheese and set aside.
Saute the garlic and shallot until translucent in the olive oil, and add to bread crumbs and parmesan mixture.
Spray fillets lightly with pam on one side, turn over and spread a thin layer of pesto on other side.
Press the bread crumb mixture gently onto the fillets (both sides).
Broil in oven for about 3-4 minutes each side, or until fish flakes easily and crumb mixture is golden.
Serve with Honey Balsamic Portabello Mushroom Sauce and enjoy!

Nutrition Facts : Calories 495.3, Fat 17.6, SaturatedFat 4.8, Cholesterol 113.2, Sodium 1260.5, Carbohydrate 41.5, Fiber 2.5, Sugar 3.5, Protein 40.6

PARMESAN-HERB BAKED FLOUNDER

Parmesan-Herb Baked Flounder image

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

Ingredients

4 (6 ounce) flounder fillets (each fillet should weigh 6-oz.)
1/3 cup grated parmesan cheese
1/4 cup low-fat mayonnaise
2 tablespoons minced green onions
1/4 cup dry breadcrumbs
1 teaspoon dried basil
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper

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

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