BREADED FLOUNDER FILLETS
I use flounder in this recipe, but any fish fillets can be prepared with this tasty coating. It's quick and easy when time is short. -Michelle Smith of Sykesville, Maryland
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- In a shallow bowl, combine the flour, cornmeal, salt, paprika and pepper. In another shallow bowl, beat egg whites and milk. Coat fish with cornmeal mixture, then dip into egg white mixture. Coat fish again in cornmeal mixture. , In a 15x10x1-in. baking pan coated with cooking spray, arrange fish in a single layer. Sprinkle with cheese. , Bake, uncovered, at 425° for 8-10 minutes or until fish flakes easily with a fork.,
Nutrition Facts : Calories 236 calories, Fat 3g fat (1g saturated fat), Cholesterol 83mg cholesterol, Sodium 789mg sodium, Carbohydrate 14g carbohydrate (0 sugars, Fiber 1g fiber), Protein 37g protein. Diabetic Exchanges
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.
EASY, EXCELLENT BAKED FLOUNDER
This is a great recipe for a night when you're feeling lazy - only a few ingredients, nothing to chop, easy cleanup, and very yummy! My husband announced the fish was 'excellent,' and he's not usually one to rave about food.
Provided by ahnjy
Time 35m
Yield 4
Number Of Ingredients 7
Steps:
- Preheat the oven to 325 degrees F (165 degrees C). Line a baking sheet with aluminum foil and coat with cooking spray.
- Rinse flounder fillets, pat dry, and place on the baking sheet. Season with salt and pepper. Whisk butter and wine together in a bowl; pour over flounder. Sprinkle each fillet with bread crumbs and then paprika.
- Bake in the preheated oven until flounder flakes easily with a fork, 25 to 30 minutes.
Nutrition Facts : Calories 237.9 calories, Carbohydrate 4.3 g, Cholesterol 90.7 mg, Fat 13.3 g, Fiber 0.4 g, Protein 22.3 g, SaturatedFat 7.7 g, Sodium 313.8 mg, Sugar 0.5 g
BROILED FLOUNDER (SO EASY!)
This is one of the easiest ways to prepare fish. We ate lots of flounder growning up. I say that tongue-in-cheek. We actually did eat lots of fish, but for some reason when she was really little my baby sister declared the only fish she liked was flounder. So whenever we had fish, no matter what kind it was, if somewhat asked what kind of fish it was we always answered, "Flounder (wink,wink)."
Provided by mailbelle
Categories Very Low Carbs
Time 20m
Yield 4 serving(s)
Number Of Ingredients 4
Steps:
- Line a shallow baking pan with aluminum foil. Lightly brush foil with small amount of butter.
- Arrange fish fillets on foil. Brush fillets with remaining butter. Sprinkle Old Bay Seasoning on fillets.
- Broil five inches from heat 10 minutes or until fish flakes easily when tested with a fork. Squeeze lemon wedges over fillets.
FLOUNDER OR SOLE(FLUNDERN ODER SCHOLLEN, GEBACKEN)
Make and share this Flounder or Sole(Flundern Oder Schollen, Gebacken) recipe from Food.com.
Provided by LMillerRN
Categories German
Time 25m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Salt flounder fillets lightly, sprinkle with lemon juice and let stand.
- Dip in milk, roll in bread crumbs.
- Fry either in oil or in lightly buttered skillet.
- Garnish with parsley and lemon slices.
- Serve hot or cold.
Nutrition Facts : Calories 258, Fat 3.4, SaturatedFat 0.8, Cholesterol 136.1, Sodium 229.6, Protein 53.4
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