Best Fillets Of Flounder With Parsley And Mustard Sauce Recipes

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DIJON BAKED FLOUNDER



Dijon Baked Flounder image

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

1 1/2 lbs flounder fillets, patted dry
1 tablespoon butter, melted
1/2 cup light mayonnaise
1/4 cup Dijon mustard
2 green onions, chopped (white and green parts)
1/4 teaspoon garlic powder

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

BROILED MUSTARD-CRUSTED FLOUNDER



Broiled Mustard-Crusted Flounder image

Provided by Martha Stewart

Categories     Food & Cooking     Ingredients     Seafood Recipes

Time 15m

Number Of Ingredients 7

4 boneless flounder fillets (1 1/2 pounds total)
1/3 cup low-fat plain Greek yogurt
1 teaspoon Dijon mustard
1 1/2 teaspoons capers, rinsed, drained, and roughly chopped
4 teaspoons extra-virgin olive oil, divided
Salt and pepper
4 ounces tender greens, such as baby arugula, mache, parsley or chervil (4 cups)

Steps:

  • Heat broiler, with rack in top position. Combine yogurt, mustard, capers, and 1 teaspoon oil. Season with salt and pepper.
  • Pat fillets dry with paper towels. Coat one side of fillets with 1 teaspoon oil and arrange, oil side down, on sheet. Spread yogurt mixture on fillets. Broil until fish is opaque throughout and yogurt mixture is bubbling and browned in spots, about 5 minutes. Toss greens with remaining 2 teaspoons oil, season with salt and pepper. Serve fillets with greens and lemon wedges.

LEMON MUSTARD BROILED FLOUNDER



Lemon Mustard Broiled Flounder image

Categories     Fish     Broil     Parade

Yield Makes 8 servings

Number Of Ingredients 8

4 tablespoons unsalted butter, at room temperature
4 teaspoons Dijon mustard
2 tablespoons chopped fresh flat-leaf parsley
2 teaspoons grated lemon zest
Vegetable oil
8 flounder fillets (4 ounces each)
Clover sprouts, for garnish
2 lemons, quartered, for serving

Steps:

  • 1. Place the butter in a small bowl and combine with the mustard, parsley, and lemon zest. Set aside.
  • 2. Arrange the oven or broiler rack 4 inches from the heat. Preheat the broiler. Line 2 baking sheets with aluminum foil. Oil the foil lightly. Evenly space 4 flounder fillets on each of the baking sheets.
  • 3. Spread about 1 1/2 teaspoons of the butter mixture atop each fish fillet. Broil for 4 to 5 minutes, or until the fish is lightly browned on top and just cooked through. Do not overcook.
  • 4. Serve immediately, garnished with a flourish of clover sprouts and a lemon quarter.

FISH PO'BOYS



Fish Po'Boys image

Categories     Sauce     Sandwich     Fish     Side

Yield serves 4

Number Of Ingredients 15

1 pound skinless flounder fillets
2 tablespoons yellow cornmeal
Coarse salt and fresh ground pepper
2 tablespoons canola oil
8-ounce baguette, split and hollowed out slightly
Spicy Tartar Sauce (recipe below)
Lettuce, for serving
Sliced tomato, for serving
spicy tartar sauce
1/2 cup reduced-fat mayonnaise
2 tablespoons chili sauce
2 tablespoons chopped fresh parsley
2 tablespoons grainy mustard
2 tablespoons chopped gherkins (or pickles)
Hot sauce, such as Tabasco

Steps:

  • Cut the flounder fillets into 1 1/2-inch strips; pat dry. Place in a medium bowl. Add the cornmeal; season with salt and pepper. Toss to coat.
  • Heat the canola oil in a large nonstick skillet over high heat. Brown the fish (work in batches if needed) on both sides, 7 to 10 minutes (turn the fish carefully). Transfer to a paper-towel-lined plate; season with more salt, as desired.
  • Spread both halves of the baguette with tartar sauce, and layer with lettuce, tomato, and fish. Cut into 4 portions and serve.
  • spicy tartar sauce
  • In a small bowl, combine the mayonnaise, chili sauce, parsley, mustard, and gherkins. Season with hot sauce, as desired. The sauce can be refrigerated, covered, for 2 to 3 days.

FLOUNDER MILANESE



Flounder Milanese image

Provided by Ina Garten

Categories     main-dish

Time 40m

Yield 6 servings

Number Of Ingredients 14

6 flounder or sole fillets (1 3/4 pounds total)
1 cup all-purpose flour
Kosher salt and freshly ground black pepper
2 extra-large eggs
1 1/4 cups seasoned dry bread crumbs, such as Progresso
Unsalted butter
Good olive oil
6 ounces arugula or mixed salad greens for 6
Lemon Vinaigrette, recipe follows
2 tablespoons drained capers
Freshly grated Italian Parmesan cheese, lemon juice, and fleur de sel, for serving
1/4 cup freshly squeezed lemon juice
1/2 cup good olive oil
Kosher salt and freshly ground black pepper

Steps:

  • Preheat the oven to 250 degrees F and place a sheet pan in the oven.
  • Dry the fish on both sides with paper towels. Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper on a dinner plate. In a low, shallow bowl, whisk the eggs with 1 tablespoon water. Put the bread crumbs on another plate. Dredge the fish on both sides in the seasoned flour and dust off the excess. Dip both sides into the egg mixture and, finally, dredge both sides in the bread crumbs.
  • Heat 1 tablespoon butter and 1 tablespoon olive oil in a large (12-inch) saute pan and cook 2 fillets at a time over medium to medium-high heat for 2 to 3 minutes on each side, until cooked through. Transfer the fish in one layer to the sheet pan in the oven. Add more butter and oil and cook the rest of the fillets, transferring them to the sheet pan as they're done. Toss the arugula with enough Lemon Vinaigrette to moisten. Place one fillet on each plate and pile the arugula salad on top. Heat the capers in the saute pan for 30 seconds and sprinkle over the fish and salad. Sprinkle with grated Parmesan, a squeeze of lemon juice, and the fleur de sel. Serve hot.
  • In a small bowl or measuring cup, whisk together the lemon juice, olive oil, 1 teaspoon salt, and 1/2 teaspoon pepper.

FILLETS OF FLOUNDER WITH PARSLEY AND MUSTARD SAUCE



Fillets of Flounder With Parsley and Mustard Sauce image

Provided by Pierre Franey

Categories     dinner, quick, main course

Time 15m

Yield 4 servings

Number Of Ingredients 9

Butter for greasing a pan
Salt to taste if desired
Freshly ground pepper to taste
4 flounder fillets, about 1 1/4 pounds
1 tablespoon plus 1/3 cup dry white wine
2 cups parsley leaves, stems removed, loosely packed
2 tablespoons finely chopped shallots
1/3 cup heavy cream
1 teaspoon Dijon-style mustard

Steps:

  • Preheat oven to 500 degrees.
  • Select a rimmed pan or skillet large enough to hold fillets in one layer. Generously butter bottom and sides of pan. Sprinkle bottom of pan with salt and pepper.
  • Arrange fillets close together over the pan bottom. Sprinkle with salt and pepper and brush tops of fillets with 1 tablespoon of wine.
  • Bring enough water to the boil in a saucepan to cover the parsley leaves when added. Add parsley leaves and let cook about 1 minute, no longer. Drain thoroughly and run under cold water. Drain. Put parsley in a clean square of cheesecloth and squeeze to extract excess liquid. Put parsley on flat surface and chop fine. There should be about Y cup.
  • Place fish in oven and bake 5 minutes.
  • Meanwhile, pour remaining wine in a saucepan and add shallots. Cook until wine is almost evaporated. Add parsley, cream and mustard. Stir and bring to the boil. Add to the sauce any liquid that accumulates around the fish. Add salt and pepper. Spoon sauce over fish and serve.

Nutrition Facts : @context http, Calories 224, UnsaturatedFat 5 grams, Carbohydrate 4 grams, Fat 13 grams, Fiber 1 gram, Protein 19 grams, SaturatedFat 7 grams, Sodium 521 milligrams, Sugar 1 gram, TransFat 0 grams

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