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
DIJON BAKED FLOUNDER
Make and share this Dijon Baked Flounder recipe from Food.com.
Provided by Parsley
Categories < 30 Mins
Time 30m
Yield 4-5 serving(s)
Number Of Ingredients 6
Steps:
- Preheat oven to 350°F
- Lightly grease or spray a 13x9-inch baking dish.
- Place flounder baking dish.
- Combine remaining ingredients in a small bowl; spread evenly over fish fillets. Bake at 350°F for 15-20 minutes, or until fish is opaque and flakes easily.
Nutrition Facts : Calories 258.4, Fat 16.7, SaturatedFat 4.1, Cholesterol 94.8, Sodium 946.8, Carbohydrate 4.1, Fiber 0.8, Sugar 1.6, Protein 22.2
BAKED FLOUNDER
From The Essential New York Times Cookbook. Try to get 12 small fillets if possible. If you can just get 4 large ones then sprinkle on seasonings and roll fillet from tail end toward head. If you have 8 then stack in pairs and divide seasonings accordingly.
Provided by Brookelynne26
Categories Very Low Carbs
Time 30m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Heat the brioler. Sprinkle each fillet with salt and pepper. Select a baking dish large enough to hold 4 fillets in one layer. Brush botoom with some of the melted butter. Arrange 4 fillets skinned side down on bottom of the dish. Divide chopped dill into 2 portions. Sprinkle the tops of the fillets with 1 portion. Cover each fillet with another and sprinkle those with the remaining dill. Place remaining 4 fillets on top of others so there are 4 stacks of 3 fillets each. Brush top of each stack with mustard. Sprinkle with bread crumbs and pour remaining butter over top of each stack.
- Blend lemon juice and soy sauce. Pour around and between the stacks.
- Place fish under broiler about 6 inches from heat. Watch dish carefully and cook for 5 minutes, making sure breadcrumbs on top of fish do not burn.
- Sprinkle fish with scallions and reduce oven heat to 450 Degrees. Place dish on bottom rack of oven. Close door and cook 10 to 15 minutes. Remove from oven and baste fish with cooking liquid.
Nutrition Facts : Calories 265.6, Fat 13.7, SaturatedFat 7.8, Cholesterol 112.2, Sodium 257.9, Carbohydrate 2, Fiber 0.3, Sugar 0.5, Protein 32.6
BAKED FLOUNDER WITH MAYONNAISE SAUCE
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
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
FLAVORFUL FLOUNDER FOR THE OVEN
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
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