ZESTY LEMON-HERB BAKED FLOUNDER
These tender flounder fillets, seasoned with lemon slices and crushed croutons, make for a satisfying under-200 calorie meal.
Categories lemon flounder baked flounder recipe fish recipe fish dinner recipe lemon flounder recipe baked flounder healthy dinner under 200 calorie meals
Time 20m
Yield 4 servings
Number Of Ingredients 6
Steps:
- 1. In 3-quart baking dish, arrange flounder fillets in single layer; season with 1/4 teaspoon each salt and pepper. Top with lemon; drizzle with 3 tablespoons melted butter. Bake at 450°F 12 to 15 minutes, until fish just turns opaque in center.
- Pulse Italian- seasoned croutons in food processor until coarsely crushed; sprinkle over flounder. Garnish with chopped parsley. Serve with sautéed greens and dinner rolls.
HERB VINAIGRETTE
This lemon-and-herb vinaigrette gets a touch of sweetness from honey and works beautifully with almost any salad.
Provided by Food Network Kitchen
Time 5m
Yield 1 cup
Number Of Ingredients 5
Steps:
- Whisk together the lemon juice, herbs, honey and a generous pinch of salt in a small bowl. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream to make a smooth, slightly thick dressing. Whisk in a couple of turns of freshly ground black pepper.
BAKED FLOUNDER FILLETS IN LEMON-SOY VINAIGRETTE
An easy Baked Flounder Fillets recipe that can be prepared in 45 minutes or less.
Categories Citrus Fish Bake Low Carb Kid-Friendly Quick & Easy Low Cal Summer Healthy Gourmet Small Plates
Yield Serves 2
Number Of Ingredients 7
Steps:
- Preheat oven to 450°F.
- Arrange fillets in a ceramic or glass baking dish just large enough to hold them in one layer. Mince garlic and in a small bowl combine with lemon juice, soy sauce, sugar, and salt. Whisk in oil until emulsified and pour vinaigrette over fish.
- Bake fish in middle of oven until just cooked through and no longer translucent, 5 to 7 minutes.
LEMON VINAIGRETTE
Steps:
- In a small bowl or measuring cup, whisk together the lemon juice, olive oil, 1 teaspoon salt, and 1/2 teaspoon pepper.
FLOUNDER WITH HERB BLOSSOM BUTTER
Herb blossom butter sounds fancy, but it's really just a prettier, more floral, summery version of herb butter, perfect with any white-fleshed fish, salmon or trout. If you have no access to flowering herbs, simply use chives, thyme and dill instead to make a plain herb butter. Look for herb blossoms at farmers markets or buy a couple of blooming potted herb plants, or ask a friend with a vegetable garden. Edible flowers and all sorts of herb blossoms are also available online.
Provided by David Tanis
Categories dinner, seafood, main course
Time 45m
Yield 4 servings
Number Of Ingredients 17
Steps:
- Make the herb blossom butter: Put butter in a bowl. Add chives, chive blossoms, dill, thyme blossoms, mustard blossoms if using, Dijon mustard, whole-grain mustard, lemon zest and lemon juice. Add a big pinch of salt and black pepper. Mix well with a fork until well combined. With wet hands, form butter into a log shape, then wrap and chill. Bring to cool room temperature to serve.
- Prepare the fish: Put flour in a low bowl or pie plate and season with salt, pepper and cayenne.
- Season fish on both sides with salt and pepper. Dip each fillet in seasoned flour on both sides, shaking off excess, and transfer to a large plate.
- Put 2 large skillets over medium-high heat and film bottoms with oil. When oil is hot, carefully place 2 fillets in each pan. (Alternatively, work in batches with 1 pan.)
- Reduce heat to medium and cook for 2 to 3 minutes, until fish is nicely browned on one side. Flip fillets with a spatula and cook for 2 minutes more, until fish flakes easily when probed.
- Transfer fish to warm platter or individual warmed plates. With a paring knife, cut herb butter into 8 thin slices and lay 2 slices atop each fillet. Sprinkle with extra herb blossoms, if you wish, and serve immediately.
Nutrition Facts : @context http, Calories 502, UnsaturatedFat 14 grams, Carbohydrate 25 grams, Fat 34 grams, Fiber 1 gram, Protein 25 grams, SaturatedFat 16 grams, Sodium 567 milligrams, Sugar 0 grams, TransFat 1 gram
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