Flounder In Lemon Dill Sauce 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 AND WINE SAUCE

Flounder in Lemon and Wine sauce image

Make and share this Flounder in Lemon and Wine sauce recipe from Food.com.

Provided by Peter Pan

Categories < 15 Mins

Time 15m

Yield 4 serving(s)

Number Of Ingredients 12

Ingredients

1/4 cup dried breadcrumbs
4 (6 ounce) flounder fillets
2 tablespoons olive oil
1/4 cup dry white wine
3 cloves garlic, minced
2 tablespoons fresh lemon juice
1 tablespoon orange juice
2 stalks green onions, chopped
1 teaspoon butter
2 tablespoons fresh chives, chopped
salt, to taste
fresh ground black pepper, to taste

Steps:

Mix bread crumbs, salt and pepper in a shallow bowl.
Dredge fish fillets in the crumbs mixture, shake off any excess.
Heat olive oil in a non-stick skillet large enough to accommodate 4 fillets in single layer.
Add the flounder fillets to the skillet and saute them until done, about 2 to 3 minutes on each side.
Transfer the fish to a large serving plate, cover to keep warm.
Add wine, garlic, lemon juice and orange juice to the pan, stir to mix for about 1 minute or until the sauce is thicken.
Add green onion and butter and quickly remove from heat.
Pour sauce over fish, garnish with chopped chives and serve immediately with steamed rice and your favorite steamed vegetable.

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