Baked Flounder With Fresh Lemon Pepper Recipes
BAKED FLOUNDER WITH FRESH LEMON PEPPER
Make and share this Baked Flounder With Fresh Lemon Pepper recipe from Food.com.
Provided by dicentra
Categories < 30 Mins
Time 25m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven to 425°.
- Combine first 5 ingredients. Place fillets on a jelly roll pan coated with cooking spray.
- Rub garlic mixture evenly over fillets. Bake at 425° for 8 minutes or until fish flakes easily when tested with a fork.
- Serve with lemon wedges, if desired.
Nutrition Facts : Calories 188.3, Fat 5.4, SaturatedFat 0.9, Cholesterol 81.7, Sodium 429, Carbohydrate 1, Fiber 0.3, Sugar 0.1, Protein 32.2
LEMON-PEPPER FRESH FLOUNDER FILLETS
Steps:
- Place bran cereal in a blender; blend until pulverized. Transfer to a shallow bowl and mix in lemon-pepper seasoning.
- Heat oil in a deep skillet over medium heat to 350 degrees F (175 degrees C).
- Place flour in a medium bowl. Whisk egg and milk together in another medium bowl. Dredge a flounder fillet in flour; shake off excess. Dip into egg mixture. Lift up so excess egg drips back in the bowl. Press into crushed bran to coat both sides. Place the breaded flounder, unstacked, onto a plate. Repeat with remaining fillets.
- Add fillets to the hot oil and deep fry for 3 minutes, turning once halfway through. Remove to a paper towel-lined plate to drain.
Nutrition Facts : Calories 438.9 calories, Carbohydrate 37.9 g, Cholesterol 101.3 mg, Fat 22.8 g, Fiber 4.7 g, Protein 22.9 g, SaturatedFat 4 g, Sodium 435.3 mg, Sugar 0.7 g
BAKED FLOUNDER WITH PEPPERS AND TOMATOES
I have made this a few times using different fish, halibut, haddock and even sole with great results. Points 4.
Provided by Dancer
Categories Vegetable
Time 50m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat oven to 350 degrees.
- Place the fillets in an oven proof baking dish.
- Sprinkle with salt and pepper.
- Set aside.
- Char the bell peppers using either a gas range burner or the broiler.
- Quickly place in a paper bag to steam.
- Remove when cool enough to handle.
- Remove the skin and seeds and chop.
- Coat a nonstick skillet with cooking spray.
- Sauté the onion and garlic until onions are wilted.
- Add the peppers and tomatoes and cook stirring over high heat for 3 minutes.
- Stir in the tarragon and vinegar.
- Spoon the vegetables over the fish fillets and bake for 15 to 18 minutes until the fish is just opaque.
- Serve immediately.
Nutrition Facts : Calories 209.1, Fat 2.4, SaturatedFat 0.6, Cholesterol 81.7, Sodium 254.6, Carbohydrate 12.4, Fiber 2.7, Sugar 5.5, Protein 34.1
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