ASPARAGUS FISH BUNDLES
Low-fat food can look just as appealing as heavy entrees. Wrapped around asparagus bundles, these mouthwatering fish fillets are an ideal example. The basil-thyme sauce is an exceptional touch to the lovely dinner.-Jane Shapton, Irvine, California
Provided by Taste of Home
Categories Dinner
Time 55m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- Wrap each fillet around five asparagus spears; secure with toothpicks. Place in a 13-in. x 9-in. baking dish coated with cooking spray. Sprinkle with salt and pepper. , Cover and bake at 350° for 15 minutes. Uncover; sprinkle with onions. Bake, uncovered, 12-15 minutes longer or until fish flakes easily with a fork and asparagus is crisp-tender., Meanwhile, in a small saucepan, combine the sauce ingredients until blended. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Discard toothpicks from bundles; serve with sauce.
Nutrition Facts : Calories 190 calories, Fat 1g fat (0 saturated fat), Cholesterol 102mg cholesterol, Sodium 429mg sodium, Carbohydrate 7g carbohydrate (2g sugars, Fiber 2g fiber), Protein 30g protein. Diabetic Exchanges
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
FLOUNDER AND ASPARAGUS WITH FRESH LEMON PEPPER
Bright and citrusy without being too acidic, fresh lemon pepper will brighten up fish, vegetables, chicken, or other dishes! With flounder and asparagus, it is the PERFECT light, healthy summer meal.
Provided by Elizabeth Lindemann
Categories Fish
Time 25m
Number Of Ingredients 9
Steps:
- Combine lemon zest, pepper, garlic, 2 tablespoons olive oil, and salt to taste in a small bowl.
- Heat 1 tablespoon olive oil in a large skillet (preferably nonstick) on medium-high heat. Add asparagus, salt and pepper to taste, and a small spoonful of the lemon pepper (about 1/2 teaspoon) to the skillet. Stir to coat, and sauté until browned and cooked.
- Meanwhile, while asparagus is cooking, coat the fish with the rest of the lemon pepper mixture evenly on both sides.
- When asparagus is cooked (after approximately 10 minutes), remove to plates to serve.
- Add remaining 1 tablespoon olive oil to skillet and place the fish in the skillet.
- After 2 minutes, flip fish to the other side.
- After about 2 more minutes, the fish should be cooked through (if it flakes easily with a fork, it is done). Remove to plates with the asparagus and serve with lemon wedges if desired.
Nutrition Facts : Calories 459 kcal, Carbohydrate 11 g, Protein 33 g, Fat 33 g, SaturatedFat 5 g, Cholesterol 102 mg, Sodium 677 mg, Fiber 6 g, Sugar 5 g, ServingSize 1 serving
LEMON-PEPPER PARMESAN ASPARAGUS
Provided by Food Network Kitchen
Categories side-dish
Time 30m
Yield 6 to 8 servings
Number Of Ingredients 9
Steps:
- Preheat the broiler. Toss the asparagus with 2 tablespoons olive oil, 1/2 teaspoon salt and a few grinds of pepper on a baking sheet; spread in a single layer. Broil, stirring occasionally, until tender, 4 to 6 minutes. Let cool slightly.
- Bring a saucepan of water to a boil. Add the egg and reduce the heat; simmer 5 minutes. Drain and transfer to a bowl of ice water.
- Peel the egg and transfer to a blender. Add the garlic, lemon juice, parmesan and mustard and puree until smooth. With the machine running, drizzle in the remaining 8 tablespoons olive oil and blend until thick and creamy. Stir in the crushed peppercorns. Spoon the lemon-pepper sauce over the asparagus and top with more parmesan.
ASPARAGUS WITH ROASTED RED PEPPERS
Provided by Food Network Kitchen
Categories side-dish
Time 15m
Yield 4 servings
Number Of Ingredients 0
Steps:
- Toss 2 bunches trimmed asparagus with olive oil on a foil-lined baking sheet; season with salt and pepper. Broil, stirring occasionally, until tender, about 4 minutes. Drizzle with sherry vinegar and more olive oil; season with salt. Top with crumbled feta cheese and chopped roasted red peppers and parsley.
LEMONY ORZO WITH ASPARAGUS AND GARLIC BREAD CRUMBS
Every spoonful of this pasta has a happy jumble of lemony orzo, grassy asparagus, garlicky bread crumbs, fresh herbs and salty Parmesan. The pasta and thinly sliced asparagus cook together in the same pot, then rest in a lemony dressing while the garlic bread crumbs are toasted, so the pasta has time to absorb as much flavor as possible.
Provided by Ali Slagle
Categories brunch, dinner, lunch, weekday, pastas, main course
Time 20m
Yield 4 servings
Number Of Ingredients 9
Steps:
- Bring a medium pot of salted water to a boil. Add the orzo and cook until al dente according to package directions. Two minutes before the orzo is done, add the asparagus. Drain the orzo and asparagus. Wipe out and reserve the pot.
- While the orzo and asparagus cook, make the dressing: In a large bowl, stir together 3 tablespoons oil and the lemon zest and juice; season to taste with salt and pepper. Add the drained orzo and asparagus and toss to coat. Set aside while you toast the bread crumbs.
- In the reserved pot, heat the remaining 2 tablespoons oil over medium. Add the panko and cook, stirring, until golden brown, 3 to 5 minutes. Remove from heat, then stir in the garlic and season with salt and pepper.
- Stir the Parmesan and herbs into the orzo, taste, then season with salt, pepper and additional lemon juice, if desired. Top with the toasted bread crumbs and more Parmesan if you like. Serve warm or at room temperature.
ASPARAGUS AND FARFALLE WITH LEMON AND PEPPER
Provided by Molly O'Neill
Categories dinner, easy, quick, pastas, main course
Time 15m
Yield Four servings
Number Of Ingredients 8
Steps:
- Bring a large pot of salted water to a boil. Add the pasta and cook until tender. Drain. Meanwhile, heat 1 teaspoon of the olive oil in a large nonstick skillet over medium heat. Add the asparagus and saute until tender, about 4 minutes. Toss in the peas. Place the pasta in a large bowl. Toss with the remaining olive oil, the asparagus mixture, lemon rind, salt and pepper. Divide among 4 pasta bowls. Sprinkle with Parmesan and serve immediately.
Nutrition Facts : @context http, Calories 330, UnsaturatedFat 4 grams, Carbohydrate 57 grams, Fat 6 grams, Fiber 9 grams, Protein 16 grams, SaturatedFat 1 gram, Sodium 529 milligrams, Sugar 8 grams
FLOUNDER WITH BROWN BUTTER, LEMON AND TARRAGON
The flatfish family is comprised of numerous popular fish, including sole, halibut and flounder. But all the various boneless fillets are relatively interchangeable and can be prepared in more or less the same way, adjusting cooking time according to size. These pan-cooked fillets are quick, simple and elegant.
Provided by David Tanis
Categories dinner, quick, weekday, seafood, main course
Time 20m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Put flour in a low bowl or pie plate and stir in a generous amount of salt and pepper and a pinch of cayenne.
- Place a large cast-iron skillet over medium-high heat. Add olive oil and tilt pan to coat bottom.
- Season the fillets lightly with salt and pepper. Dip each fillet quickly into flour mixture, shaking off excess flour.
- Lay fillets in skillet in one layer. Cook for about 2 minutes per side, until golden. Transfer cooked fish to a warm platter.
- Leave the heat at medium-high and add cold butter. Let butter sizzle until foamy and brown, but do not let it burn. Add lemon juice, parsley and chopped tarragon and swirl to incorporate.
- Spoon butter sauce over fish. Garnish with a few tarragon leaves and serve immediately with lemon wedges.
Nutrition Facts : @context http, Calories 364, UnsaturatedFat 7 grams, Carbohydrate 25 grams, Fat 16 grams, Fiber 1 gram, Protein 28 grams, SaturatedFat 7 grams, Sodium 591 milligrams, Sugar 0 grams, TransFat 0 grams
LEMON ASPARAGUS
My fiance loves this recipe. We often eat it with BBQ during the summer.
Provided by Emily
Categories Side Dish Vegetables Asparagus Baked
Time 25m
Yield 4
Number Of Ingredients 7
Steps:
- Set oven rack about 6 inches from the heat source and preheat the oven's broiler.
- Coat asparagus with vegetable and arrange on a baking sheet. Season with salt and black pepper to taste.
- Roast in preheated oven until lightly browned at the tips, about 15 minutes.
- Meanwhile, combine lemon juice, butter, 1 teaspoon salt, and 1 teaspoon black pepper in a microwave-safe bowl. Heat in on high in microwave until butter is completely melted, about 1 minute; stir to combine. Pour butter mixture over roasted asparagus and toss to coat.
Nutrition Facts : Calories 117.9 calories, Carbohydrate 7.4 g, Cholesterol 7.6 mg, Fat 9.9 g, Fiber 2.6 g, Protein 2.7 g, SaturatedFat 2.8 g, Sodium 604.6 mg, Sugar 2.8 g
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
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