Lemon Pepper Fresh Flounder Fillets Recipes

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

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

Provided by loberry

Number Of Ingredients 6

Ingredients

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

Ingredients

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

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

Ingredients

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

BAKED FLOUNDER FILLETS WITH LEMON-PEPPER VEGETABLES

Baked Flounder Fillets with Lemon-Pepper Vegetables image

Categories Fish Bake Lemon Carrot Zucchini Yellow Squash Gourmet

Yield Serves 6

Number Of Ingredients 10

Ingredients

1/4 cup dry white wine
3 tablespoons fresh lemon juice
2 tablespoons finely chopped fresh parsley leaves
1/4 cup olive oil
1/2 teaspoon coarsely ground black pepper
1 onion, sliced thin
3 carrots, cut into 2-inch julienne strips
1 yellow squash, cut into 2-inch julienne strips
1 zucchini, cut into 2-inch julienne strips
six 6- to 8-ounce flounder fillets, halved lengthwise and seasoned with salt and pepper

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.

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