Baked Flounder With Fresh Lemon Pepper Recipes

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BAKED FLOUNDER WITH FRESH LEMON PEPPER



Baked Flounder With Fresh Lemon Pepper image

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

2 tablespoons grated lemon rind (about 3 lemons)
1 tablespoon extra virgin olive oil
1 1/4 teaspoons black peppercorns, crushed
1/2 teaspoon salt
2 garlic cloves, minced
4 (6 ounce) flounder fillets
cooking spray
lemon wedge (optional)

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



Lemon-Pepper Fresh Flounder Fillets image

Served with a wedge of lemon and your favorite condiment, this dish is sure to please. Another way to get fiber into your diet. Serve with a wedge of lemon and tartar sauce.

Provided by SHORECOOK

Categories     Seafood     Fish

Time 20m

Yield 4

Number Of Ingredients 7

1 cup bran cereal (such as Fiber One®)
2 teaspoons lemon-pepper seasoning
2 cups vegetable oil for frying
1 cup all-purpose flour
1 egg
1 tablespoon milk
4 (4 ounce) 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



Baked Flounder With Peppers and Tomatoes image

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

24 ounces fillets flounder
1/4 teaspoon kosher salt
fresh ground pepper
2 bell peppers, red and yellow, 6 ounces each
olive oil flavored cooking spray
8 ounces sweet onions, chopped
3 large garlic cloves
2 tomatoes, 12 ounces total, seeded and chopped
1 tablespoon minced fresh tarragon or 1 teaspoon crushed dried tarragon
1 tablespoon balsamic vinegar

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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