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
MEDITERRANEAN BAKED FLOUNDER
Make and share this Mediterranean Baked Flounder recipe from Food.com.
Provided by Liza K.
Categories < 60 Mins
Time 40m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- Preheat oven to 425 degrees F.
- Blanch tomatoes. To do this bring a pot or deep sauce pan of water to a boil. Places tomatoes in the boiling water for about 30 seconds. Remove and immediately put them in a bowl of ice water. Let them chill, you will start to see the skins pull away from the meat. After a minute or two take tomatoes out of water and gently remove skin by rolling your thumbs over the tomatoes. Skins should come off easily.
- Chop Tomatoes into desired size and set aside.
- Put 1 tablespoon of oil in a large saucepan. Place minced garlic and copped onion in the pan. Cook over med. heat until onions become translucent (about 5 min). Add in tomatoes, wine, olives, capers, and 5 or 6 fresh basil leaves (copped). Let stew covered for 5 minutes. Then uncover and add Parmesan cheese, salt, pepper and Italian seasoning. Reduce heat and cook uncovered let cook until mixture becomes a thick sauce (about 15 minutes).
- In a glass baking dish place 1 tablespoon of olive oil. Gently lay cleaned fish into dish. Cut lemon in half and squeeze fresh lemon on top of fish. Put a dash of salt and pepper onto each fillet. Put in over and bake for 12 minutes or until fish is easily flaked with a fork.
- Remove fish from oven. Plate and place tomato sauce over fish. Garish with a fresh basil leave, and a slice of lemon. Add a bit of fresh grated parmesan on top if desired.
Nutrition Facts : Calories 265.6, Fat 13.9, SaturatedFat 2.7, Cholesterol 84, Sodium 912.7, Carbohydrate 8.3, Fiber 2.5, Sugar 3.2, Protein 25.1
BAKED FLOUNDER (((VERY EASY)))
I was born and raised in Philadelphia and my father and I used to go to the New Jersey shore to fish for flounder. He would then cook it this very easy way and trust me, it's DELICIOUS !!!
Provided by Alan Leonetti
Categories Very Low Carbs
Time 20m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 350 degrees& spray large baking dish with cooking spray.
- Rub the fillets on both sides with lemon juice, then salt and pepper them to taste.
- Place the fillets in the baking dish& completely dab with butter.
- Then sprinkle evenly with chopped scallions& tarragon.
- Bake for about 5 to 15 minutes until fish is done but NOT OVER COOKED.
- Sprinkle with parsley.
Nutrition Facts : Calories 125.5, Fat 3.5, SaturatedFat 0.8, Cholesterol 80.7, Sodium 530.7, Protein 22.2
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
CREAMY SPINACH STUFFED FLOUNDER
A mixture of garden vegetable cream cheese and healthy chopped spinach lend rich flavor to these tender fish fillets. You'll have an elegant meal on the table in just over 30 minutes. Bobby Taylor of Michigan City, Indiana shares the recipe.
Provided by Taste of Home
Categories Dinner
Time 35m
Yield 4 servings.
Number Of Ingredients 7
Steps:
- Preheat oven to 375°. In a small bowl, combine spinach and 3/4 cup cream cheese. Spoon onto each fillet; roll up. Place seam side down in a greased 8-in. square baking dish. , Bake, uncovered, 25-30 minutes or until fish flakes easily with a fork. , In a small microwave-safe bowl, combine milk, lemon juice, salt, pepper and remaining cream cheese. Microwave on high 30-60 seconds; stir until smooth. Spoon over fish.
Nutrition Facts : Calories 285 calories, Fat 21g fat (13g saturated fat), Cholesterol 94mg cholesterol, Sodium 493mg sodium, Carbohydrate 5g carbohydrate (2g sugars, Fiber 2g fiber), Protein 18g protein.
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
CRUNCHY BAKED FLOUNDER
Coat flounder fillets in a mixture of panko breadcrumbs and Parmesan cheese for a quick and easy fish dinner. If flounder is not available, you can use any other mild white fish fillets.
Provided by ElizabethKnicely
Categories Weeknight
Time 20m
Yield 4 flounder fish fillets, 4 serving(s)
Number Of Ingredients 6
Steps:
- Preheat oven to 425°F Mist bottom of a large baking dish with nonstick cooking spray. Combine panko, Parmesan and butter in a small bowl and str mixture well.
- Sprinkle both sides of flounder generously with salt and pepper. Arrange fish in prepared baking dish. Sprinkle panko-Parmesan mixture over fish. Bake until fish is cooked through and crumbs are golden, about 15 minutes. Serve immediately.
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
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
#60-minutes-or-less #time-to-make #course #main-ingredient #preparation #occasion #main-dish #seafood #easy #dinner-party #holiday-event #fish #dietary #low-carb #low-in-something #saltwater-fish #sole-and-flounder
You'll also love