Lemon Pepper Flounder Hcg Recipe 385

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LEMON-PEPPER FRESH FLOUNDER FILLETS



Lemon-Pepper Fresh Flounder Fillets image

Served with a wedge of lemon and your favorite condiment, this dish is sure to please. Another way to get fiber into your diet. Serve with a wedge of lemon and tartar sauce.

Provided by SHORECOOK

Categories     Seafood     Fish

Time 20m

Yield 4

Number Of Ingredients 7

1 cup bran cereal (such as Fiber One®)
2 teaspoons lemon-pepper seasoning
2 cups vegetable oil for frying
1 cup all-purpose flour
1 egg
1 tablespoon milk
4 (4 ounce) 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

LEMON PEPPER FLOUNDER [HCG] RECIPE - (3.8/5)



Lemon Pepper Flounder [HCG] Recipe - (3.8/5) image

Provided by loberry

Number Of Ingredients 6

2 Tbs grated lemon zest
1/4 tsp coarse, black pepper
1/2 tsp sea salt
2 garlic cloves, minced
2 (100 gram) flounder fillets
Lemon wedges

Steps:

  • 1. Preheat oven to 450 degrees. 2. Combine first four ingredients. Place fillets on a nonstick baking sheet and rub galic mixture evenly over fillets. 3. Bake eight minutes or until fish flakes evenly when tested with a fork.

BAKED FLOUNDER WITH FRESH LEMON PEPPER



Baked Flounder With Fresh Lemon Pepper image

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

2 tablespoons grated lemon rind (about 3 lemons)
1 tablespoon extra virgin olive oil
1 1/4 teaspoons black peppercorns, crushed
1/2 teaspoon salt
2 garlic cloves, minced
4 (6 ounce) flounder fillets
cooking spray
lemon wedge (optional)

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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