PINE NUT-CRUSTED TILAPIA
This golden-brown fish has a tender texture, nutty coating and hint of sweet honey. It's fast to fix and can be served for a special family meal or when you want to impress guests.
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- In a shallow bowl, combine the pine nuts, flour, dill and lemon-pepper. In another shallow bowl, combine the egg, lemon juice and honey. Dip fillets in egg mixture, then coat with nut mixture., In a large nonstick skillet, cook fillets in butter over medium heat for 4-5 minutes on each side or until fish flakes easily with a fork. Drizzle with additional honey if desired.
Nutrition Facts : Calories 237 calories, Fat 16g fat (5g saturated fat), Cholesterol 89mg cholesterol, Sodium 119mg sodium, Carbohydrate 11g carbohydrate (3g sugars, Fiber 1g fiber), Protein 14g protein.
FILLET OR FLOUNDER OR SOLE IN ORANGE SAUCE
Company perfect. Serve with baked sweet potatoes and green veggie. Can be made ahead and reheated in microwave giving you more time with guests.
Provided by BoxOWine
Categories Healthy
Time 20m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Dry fish on paper towels.
- mix flour, salt and pepper together.
- dip fish slices in seasoned flour to coat lightly.
- melt 2 tblsp butter in large skilet.
- Add onion and saute over medium heat until they are soft but not browned.
- Leave onion in pan.
- Add fish filets and cook until lightly browned, turning once, 2 to 3 minutes on each side.
- Do not crowd fish in pan.
- Repeat steps 2 and 3 for larger portions of fish.
- Remove fish to a micro safe dish.
- Lower heat and melt 2 tablespoons butter, add orange juice concentrate and wine.
- Stir to combine and heat through.
- Pour sauce over fish.
- Microwave few minutes to reheat.
Nutrition Facts : Calories 224.9, Fat 3.5, SaturatedFat 1.6, Cholesterol 59.7, Sodium 385.5, Carbohydrate 18.2, Fiber 0.7, Sugar 5.3, Protein 23.4
GRILLED ORANGE FLOUNDER
A way that I cooked a whole flounder on the BBQ that turned out well. The orange juice runs through the fish during cooking giving it a sweet flavour, while the remainder of the rind when placed to the side of the dish can be eaten from time to time as a more sour offset.
Provided by Peter J
Categories One Dish Meal
Time 55m
Yield 1 serving(s)
Number Of Ingredients 7
Steps:
- Place flounder on top of piece of foil large enough to wrap it securely.
- Cover with orange slices and sprinkle with pepper and herbs.
- Wrap tightly in foil and cook in a pre-heated BBQ with hood down for approximately 30 minutes, turning once during cooking.
- Open the foil and continue to cook approximately 15 minues with the BBQ hood still down.
Nutrition Facts : Calories 33.9, Fat 0.1, Sodium 2.4, Carbohydrate 8.3, Fiber 1.9, Sugar 6.2, Protein 0.8
FISH IN PINE NUT SAUCE
Provided by Joyce Goldstein
Categories Fish Nut Appetizer Dinner Tree Nut Pine Nut Seafood Sugar Conscious Dairy Free Peanut Free Soy Free
Yield Serves 8
Number Of Ingredients 13
Steps:
- Preheat the oven to 350°F. Spread the pine nuts on a baking sheet and toast in the oven, stirring occasionally, until fragrant and golden, about 8 minutes. Pour onto a plate to cool. Transfer 1/4 cup of the toasted nuts to a nut grinder or small food processor and grind or pulse until finely ground.
- In a frying pan, heat 2 tablespoons of the oil over medium heat. Add the onion and cook, stirring occasionally, until softened and translucent, about 8 minutes. Add the paprika, garlic, ground pine nuts, bread crumbs, and saffron, if using, and cook, stirring often, for 3 minutes. Add the tomatoes and stock and cook, stirring occasionally, until thickened, 5 to 8 minutes. Season to taste with salt and pepper. Keep warm over low heat.
- In a large frying pan, heat the remaining 2 tablespoons oil over medium heat. Sprinkle the fish with salt and pepper, add to the pan, and cook, turning once, until browned on both sides, about 3 minutes on each side. Pour the sauce over the fish, add the peas, if using, and simmer until the fish is opaque throughout, about 5 minutes longer. Transfer to a serving dish or individual dishes, and garnish with the remaining pine nuts and the parsley. Serve at once.
- Variation
- You can skip the step of browning the fish, and instead poach it in the sauce. Or, you can combine the fish and the sauce in a baking dish, making sure the fish is fully covered by the sauce, and bake in a preheated in a 450°F oven until fish is tender, 10 to 12 minutes, depending on the thickness of the pieces. If baking, do not reduce the sauce too much, as some of the liquid will evaporate in the oven.
FLOUNDER MILANESE
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.
FLOUNDER WITH LEMON ORANGE SAUCE
Created this to tickle the taste buds! Hope you enjoy it as much as we do! You can use other fish or even chicken in lieu of the flounder. I served it recently with my cole slaw. We enjoyed potato salad and string beans too with this flounder.
Provided by Win Spicer
Categories Fish
Time 25m
Number Of Ingredients 20
Steps:
- 1. Beat eggs and place in a shallow bowl.
- 2. Mix together flour, tarragon, salt, garlic and onion powder, old bay, paprika and black pepper. Place in a shallow bowl. Reserve 1 tbsp. flour for the sauce.
- 3. In a large skillet, heat butter and oil over medium heat. Dip fillets in flour and then in the egg. Place in skillet; if right temperature you will hear fish sizzling.
- 4. Fry over medium heat until both sides are a golden brown. Depending on the thickness this can be 2-4 minutes per side. Repeat process until done. Remove each finished batch of fish from pan and keep warm in a slightly covered plate.
- 5. To make the sauce, drain the pan and wipe clean. Oven medium heat, add butter and olive oil. Then whisk in the reserved tbsp. flour until smooth. Add the lemon and orange juice, water, fresh parsley and red pepper flakes if using. Whisk constantly to blend.
- 6. Bring to a boil and cook 5 minutes, whisk every now and then. If sauce thickens too much, dilute by adding 1 tsp. of water at a time until you get desired consistency.
- 7. Place flounder on individual plates and spoon sauce over the fish. Garnish with lemon wedges and fresh basil.
FLOUNDER IN ORANGE SAUCE WITH PINE NUTS
Provided by Marian Burros
Categories dinner, easy, quick, main course
Time 10m
Yield 2 servings
Number Of Ingredients 8
Steps:
- Heat broiler. Arrange fish on broiler pan and rub them with a few drops of oil. Broil about 2 inches from source of heat, 4 to 5 minutes, depending on thickness of fillets. Do not turn them.
- Heat 1 tablespoon of oil in small skillet. Saute raisins and pine nuts over medium heat 2 to 3 minutes, until nuts begin to color. Stir in orange juice concentrate, lemon juice and water and simmer to heat.
- When fish is cooked, arrange on serving plates and spoon sauce over. Sprinkle with parsley.
Nutrition Facts : @context http, Calories 271, UnsaturatedFat 12 grams, Carbohydrate 10 grams, Fat 16 grams, Fiber 1 gram, Protein 23 grams, SaturatedFat 2 grams, Sodium 506 milligrams, Sugar 7 grams, TransFat 0 grams
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