Flounder With Fresh Herbs Ww Recipes

FLOUNDER WITH FRESH HERBS WW

Steps:

• Place flour in a shallow bowl. Rub salt and pepper into both sides of fish; dredge in flour to coat both sides.
• Coat a large skillet with cooking spray and set over medium-low heat; melt butter in oil.
• Add fish; cook for 2 to 3 minutes on one side. Flip fish; cook about 2 to 3 minutes more depending on thickness of fish. Remove fish to a serving plate; sprinkle with herbs. Yields about 3 1/2 ounces per serving.

HERB FLOUNDER WITH LEMON VINAIGRETTE

Steps:

• Combine first 6 ingredients; sprinkle evenly over both sides of fillets.
• Arrange fish on a lightly greased rack in a broiler pan.
• Sprinkle evenly with garlic. Arrange lemon slices over fish.
• Broil 6 inches from heat 10 to 12 minutes or until fish flakes with a fork.
• Drizzle with Lemon Vinaigrette.
• To Make Vinaigrette:.
• Whisk together all ingredients.

FLOUNDER WITH HERBED COUSCOUS

Steps:

• In a blender, puree the parsley and scallions with the lemon juice, 2 tablespoons of the oil, 1/4 cup of the water, and 1/4 teaspoon each of the salt and pepper.
• In a medium saucepan, bring the remaining 2 cups water to a boil with 3/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Stir in 3 tablespoons of the parsley puree and the couscous. Cover, remove from the heat, and let sit for 5 minutes.
• In a large nonstick frying pan, heat the remaining 2 tablespoons oil over moderately high heat. Sprinkle the fish with the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Dust the flounder with the flour and shake off any excess. Sauté the fish until brown and just done, about 2 minutes a side for 1/2-inch-thick fillets. Serve the fish on the couscous with the remaining parsley puree on the top.

BROILED FLOUNDER (WW)

Steps:

• Preheat broiler.
• Spray broiler pan/rack with Pam.
• Using the flat side of a knife mash the garlic and salt together to form a paste.
• In a small cup or bowl combine the garlic with the next 3 ingredients (mustard - horseradish).
• Sprinkle both sides of fish with pepper and then transfer fish to the prepared broiler pan.
• Using a pastry brush or a knife, brush garlic/mustard mixture over one side of fish.
• Broil for 5 minutes or until fish is done and flakes easily with a fork.

FLOUNDER FILLET IN HERB SAUCE

Steps:

• Preheat oven to 375.
• Saute celery and onion in butter until tender.
• Add remaining ingredients, except fish, and mix well.
• Pour into a shallow 10x16" casserole.
• Lay fish fillets in the sauce, spooning some over fish.
• Bake for 20-25 minutes.