Dilly Flounder Recipes

BAKED FLOUNDER WITH DILL AND CAPER CREAM

Baked Flounder With Dill and Caper Cream image

Another tasty, easy and light recipe from Cooking Lights Fresh Food Fast magazine. I have used other white fish besides flounder and also again I have added minced garlic to the top of the fish as it bakes. With the cream sauce I also add some lemon pepper which is not stated.

Provided by mama smurf

Categories Very Low Carbs

Time 20m

Yield 4 serving(s)

Number Of Ingredients 9

Ingredients

1/4 teaspoon black pepper (I use lemon pepper)
1/8 teaspoon salt
4 (6 ounce) flounder fillets
cooking spray
1 garlic clove, minced
1 tablespoon chopped fresh dill
1/2 cup reduced-fat sour cream
2 tablespoons capers, drained
4 lemon wedges

Steps:

Preheat oven to 425 degrees.
Sprinkle pepper (lemon pepper) and salt evenly over fillets. Place fish on a foil-lined baking sheet coated with cooking spray. Sprinkle fish evenly with the minced garlic. Bake at 425 degrees for 10 minutes; sprinkle evenly with dill. Bake an additional 2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
While fish bakes, combine sour cream and capers in a small bowl. Place fish on a serving plate. Serve with sour cream mixture and lemon wedges.

Nutrition Facts : Calories 200.9, Fat 5.7, SaturatedFat 2.8, Cholesterol 93.5, Sodium 351, Carbohydrate 3.3, Fiber 0.8, Sugar 0.1, Protein 33.3

FLOUNDER IN LEMON DILL SAUCE

Flounder In Lemon Dill Sauce image

This is so easy, delicious and works perfectly with any white fillets.

Provided by joan edwards @jfe22

Categories Fish

Number Of Ingredients 7

Ingredients

3 tablespoon(s) butter
1 pound(s) flounder filets
1 tablespoon(s) lemon juice
1 tablespoon(s) fresh dill, chopped
1/4 teaspoon(s) salt
1 medium green onion, thinly sliced
- lemon slices

Steps:

Melt butter in 10 inch skillet over medium high heat until it bubbles.
Add flounder and lemon juice to butter mixture in skillet and cook 5-8 minutes, until flounder flakes easily when tested with a fork, basting flounder occasionally with butter mixture in skillet.
A few minutes before serving add salt, fresh dill and green onion slices to flounder.
Serve flounder spooning additional juices over fish and garnish with lemon wedges.

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