KETO PARMESAN CRUSTED FLOUNDER FISH
Steps:
- Preheat Oven to 400℉ (200℃), and grease a baking sheet.
- In a mixing bowl combine: almond flour, parmesan cheese, garlic powder & onion powder. Set aside.
- Rinse fish fillets and pat dry with a paper towel. Salt and pepper on both sides of the fish fillets and place on the prepared baking sheet.
- Brush the top side of each fish fillet with mayonnaise.
- Sprinkle the parmesan mixture over the top of each fish fillet.
- Bake for 15 mins or until fish is done and coating has started to turn golden brown. If the coating is not browning then broil on low for a minute or two if needed.
- Remove from oven & serve.
Nutrition Facts : ServingSize 1 fillet, Calories 195 kcal, Carbohydrate 1 g, Protein 19 g, Fat 10 g, SaturatedFat 2 g, Sodium 253 mg
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
PAN-FRIED FLOUNDER
Make your next fish dinner Food Network's Pan-Fried Flounder recipe, and serve it with a bright lemon caper sauce.
Provided by Food Network
Categories main-dish
Time 15m
Yield 4 servings
Number Of Ingredients 7
Steps:
- Wash fillets in cold water and pat dry. Sprinkle with salt and pepper. Dredge fillets in flour. Place oil and 2 tablespoons butter in flat, heavy-bottomed skillet and heat on medium-high until butter melts. Keeping heat at medium-high, cook fish on 1 side about 3 minutes (more or less, depending on size of fillets), until deep brown and crispy. Turn fish and cook on second side, about 3 minutes. Turn fish only once.
- Remove fish to serving platter. Turn off heat. Into hot skillet, whisk in remaining 1 tablespoon butter. Add lemon juice. Pour in capers, liquid and all. Whisk. Pour thin sauce over fish fillets. serve at once.
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.
PAN SAUTEED SOLE/FLOUNDER PARMESAN
From A Guide to Modern American Cooking. It is called Grilled Sole Parmesan there but I changed the name to reflect the cooking style. This is not grilled! I am putting here for future use. ***For the reviewer who wanted advice on how to prevent fish from sticking: try a Teflon or other non-stick pan and use plastic spatulas to move the fish around gently to avoid breaking the fish. Hope this helps.
Provided by Oolala
Categories Cheese
Time 20m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Season the grated cheese with pepper and paprika to taste.
- Dip fish in the eggs and then coat in the parmesan.
- Heat oil in frying pan and add fish cooking about 2 minutes on each side, depending on thickness, over medium-high heat,.
- Season with salt and pepper during cooking.
- Serve with lemon juice.
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