CREOLE FLOUNDER
Oven baked and oh, so easy to make! Delicately flavored flounder fillets are topped with tomatoes, bell pepper and other savory ingredients.
Provided by Betty Crocker Kitchens
Categories Entree
Time 18m
Yield 8
Number Of Ingredients 10
Steps:
- Heat oven to 500°F. Grease rectangular baking dish, 13x9x2 inches. If fish fillets are large, cut into 8 serving pieces. Place fish in baking dish. Mix remaining ingredients; spoon onto fish.
- Bake uncovered 5 to 8 minutes or until fish flakes easily with fork. Garnish with green bell pepper rings if desired.
Nutrition Facts : Calories 100, Carbohydrate 3 g, Cholesterol 50 mg, Fiber 1 g, Protein 18 g, SaturatedFat 0 g, ServingSize 1 Serving, Sodium 380 mg
PECAN-CRUSTED FISH FILLETS
Turn the catch of the day into delicious dinner in only 25 minutes. Hot pecan-crusted fish fillets are cooked easily on stove top and are served with lemon wedges.
Provided by Betty Crocker Kitchens
Categories Entree
Time 25m
Yield 4
Number Of Ingredients 10
Steps:
- Mix pecans, bread crumbs and lemon peel in shallow bowl. Beat egg and milk with wire whisk or fork in another shallow bowl.
- Cut fish into 4 serving pieces. Sprinkle both sides of fish with salt and pepper. Coat fish with egg mixture, then coat well with pecan mixture, pressing slightly into fish.
- Heat oil in 12-inch nonstick skillet over medium heat. Add fish. Reduce heat to medium-low. Cook 6 to 10 minutes, turning once carefully with 2 pancake turners, until fish flakes easily with fork and is brown. Serve with lemon wedges.
Nutrition Facts : Calories 350, Carbohydrate 10 g, Cholesterol 105 mg, Fat 3, Fiber 2 g, Protein 21 g, SaturatedFat 3 g, ServingSize 1 Serving, Sodium 450 mg
EASY, EXCELLENT BAKED FLOUNDER
This is a great recipe for a night when you're feeling lazy - only a few ingredients, nothing to chop, easy cleanup, and very yummy! My husband announced the fish was 'excellent,' and he's not usually one to rave about food.
Provided by ahnjy
Time 35m
Yield 4
Number Of Ingredients 7
Steps:
- Preheat the oven to 325 degrees F (165 degrees C). Line a baking sheet with aluminum foil and coat with cooking spray.
- Rinse flounder fillets, pat dry, and place on the baking sheet. Season with salt and pepper. Whisk butter and wine together in a bowl; pour over flounder. Sprinkle each fillet with bread crumbs and then paprika.
- Bake in the preheated oven until flounder flakes easily with a fork, 25 to 30 minutes.
Nutrition Facts : Calories 237.9 calories, Carbohydrate 4.3 g, Cholesterol 90.7 mg, Fat 13.3 g, Fiber 0.4 g, Protein 22.3 g, SaturatedFat 7.7 g, Sodium 313.8 mg, Sugar 0.5 g
FLOUNDER FILLETS WITH CHOPPED PECANS
Provided by Pierre Franey
Categories dinner, easy, quick, weekday, main course
Time 20m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Sprinkle the flounder fillets on both sides with salt and pepper to taste.
- With a fork or a wire whisk, beat the egg with the water and soy sauce.
- Place the chopped nuts on a flat dish. Dip the fillets one at a time into the egg mixture until well coated. Remove the excess. Then dredge the fillets in the chopped nuts. Pat them firmly so they are evenly coated.
- Heat one tablespoon of the vegetable oil in a large nonstick skillet over medium-high heat. When hot, add as many fillets as will fit without crowding. Saute for a total of about 2 minutes, or until lightly browned on both sides. Do not overcook. Cooking time will vary with the thickness of the fillets. Add more oil as necessary. Transfer fillets to a warm serving plate or platter. Keep warm. Cook the remaining pieces.
- When all the fillets are cooked, wipe the pan clean with paper towels. Add olive oil and butter. Cook until butter foams and starts to brown. Add lime juice and pour the mixture over the fish. Sprinkle with coriander and serve immediately.
Nutrition Facts : @context http, Calories 376, UnsaturatedFat 31 grams, Carbohydrate 6 grams, Fat 40 grams, Fiber 4 grams, Protein 4 grams, SaturatedFat 7 grams, Sodium 183 milligrams, Sugar 1 gram, TransFat 0 grams
BAKED FLOUNDER FILLETS WITH LEMON-PEPPER VEGETABLES
Steps:
- In a bowl whisk together the wine, the lemon juice, the parsley, the oil, the pepper, and salt to taste and add the onion. In another bowl toss together the carrots, the squash, and the zucchini, add about 1/4 cup of the liquid from the onion mixture, and toss the mixture well. Spread the onion mixture in the bottom of a greased glass baking dish, 15 by 10 by 2 inches. On a work surface arrange the flounder fillet halves, skinned sides up, beginning with the narrow end roll up each fillet half jelly-roll fashion, and secure each roll with a wooden pick. Arrange the fish rolls, seam sides down and not touching each other, on the onion mixture, put an oiled sheet of parchment or wax paper directly on them, and bake the mixture in the middle of a preheated 400°F. oven for 8 minutes. Spread the vegetable mixture around the rolls and bake the mixture, the fish covered directly with the parchment, for 7 to 12 minutes more, or until the fish just flakes. Transfer the vegetables to a heated platter, arrange the fish rolls on top of them, and spoon the juices over the top.
BAKED FLOUNDER FILLETS WITH SCALLIONS & CHOPPED TOMATO
A simple and yet delicious low calorie dish. I have used tilapia with this dish and it has turned out fine.
Provided by mama smurf
Categories Very Low Carbs
Time 15m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 375°F.
- Arrange fish fillets in an ovenproof casserole in a single layer.
- Zest the lemon and then squeeze the juice and sprinkle the zest over the fish. Top with scallions and tomato.
- Season with the basil and garlic powder. Sprinkle with salt and pepper to your personal taste.
- Dot with butter. Bake for 10 minutes or until flakey.
GG'S FLOUNDER PECAN
Make and share this Gg's Flounder Pecan recipe from Food.com.
Provided by Gloria 15x
Categories Very Low Carbs
Time 20m
Yield 2 serving(s)
Number Of Ingredients 5
Steps:
- Preheat broiler.
- In a 9x13 inch baking dish spread pecans and lightly spray them with oil (vegetable spray.).
- Place under the broiler for 2 minutes, stirring twice, until golden. Make sure they don't scorch.
- Lightly spray fillets with oil and arrange in a single layer over the pecans.
- Pour lemon juice over and fish and sprinkle with paprika.
- Broil 3 to 4 minutes until the thickest part of the fillet is opaque.
- Remove fillets to individual plates or a large serving platter and sprinkle with parsley.
Nutrition Facts : Calories 359.9, Fat 18.1, SaturatedFat 2, Cholesterol 108.9, Sodium 186.2, Carbohydrate 4.8, Fiber 2.4, Sugar 1.3, Protein 44.9
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