Mediterraneanflounder Recipes

FLOUNDER MILANESE

Steps:

• Preheat the oven to 250 degrees F and place a sheet pan in the oven.
• Dry the fish on both sides with paper towels. Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper on a dinner plate. In a low, shallow bowl, whisk the eggs with 1 tablespoon water. Put the bread crumbs on another plate. Dredge the fish on both sides in the seasoned flour and dust off the excess. Dip both sides into the egg mixture and, finally, dredge both sides in the bread crumbs.
• Heat 1 tablespoon butter and 1 tablespoon olive oil in a large (12-inch) saute pan and cook 2 fillets at a time over medium to medium-high heat for 2 to 3 minutes on each side, until cooked through. Transfer the fish in one layer to the sheet pan in the oven. Add more butter and oil and cook the rest of the fillets, transferring them to the sheet pan as they're done. Toss the arugula with enough Lemon Vinaigrette to moisten. Place one fillet on each plate and pile the arugula salad on top. Heat the capers in the saute pan for 30 seconds and sprinkle over the fish and salad. Sprinkle with grated Parmesan, a squeeze of lemon juice, and the fleur de sel. Serve hot.
• In a small bowl or measuring cup, whisk together the lemon juice, olive oil, 1 teaspoon salt, and 1/2 teaspoon pepper.

PAN-FRIED FLOUNDER

Steps:

• Wash fillets in cold water and pat dry. Sprinkle with salt and pepper. Dredge fillets in flour. Place oil and 2 tablespoons butter in flat, heavy-bottomed skillet and heat on medium-high until butter melts. Keeping heat at medium-high, cook fish on 1 side about 3 minutes (more or less, depending on size of fillets), until deep brown and crispy. Turn fish and cook on second side, about 3 minutes. Turn fish only once.
• Remove fish to serving platter. Turn off heat. Into hot skillet, whisk in remaining 1 tablespoon butter. Add lemon juice. Pour in capers, liquid and all. Whisk. Pour thin sauce over fish fillets. serve at once.

MEDITERRANEAN FISH (FLOUNDER)

Steps:

• Preheat oven to 425 degrees.
• Prepare tomatoes if using fresh by plunging them into boiling water, imediately removing them to a bowl of ice water and peeling the skins. Or you can chop them with the skins on or use canned- it is a person preference thing.
• heat olive oil in a medium skillet over medium heat. Add onions and saute until tender. Add garlic and Italian seasoning, stirring to combine. Add tomatoes and cook until tender. Mix in wine, olives, capers, lemon juice and half of the basil. If fresh basil- if fresh basil is not available add a couple teaspoons of dried basil-fresh is always better though. Reduce heat, blend in Parmesan cheese and cook until the mixture is hot and bubbly. If you prefer a thick sauce you can cook until the sauce has reduced to a thick sauce, about 15 minutes.
• Place fish in a shallow baking dish. Cover with the sauce mixture and bake in preheated oven 15-20 minutes depending on the fish used. Fish should flake easily with a fork when done, except for the mahi mahi which flakes when done, just not easily.

MEDITERRANEAN FLOUNDER

Steps:

• Preheat oven to 425 degrees F.
• Coat a 10-inch ovenproof nonstick skillet with a low-calorie cooking spray.
• Add olive oil and heat over medium-high heat.
• Add onion, garlic, and celery and cook about 3 minutes. Add tomato, capers, parsley, salt, black pepper, hot sauce, wine, water, and oregano. Bring to a boil, reduce heat, cover tightly, and simmer 5-6 minutes, or until vegetables are tender.
• Add fish and spoon sauce over it.
• Bake uncovered for 20-25 minutes, or until fish is opaque in the center.
• Remove fish to a serving platter. Arrange pasta around fish. Sprinkle pasta with Parmesan cheese and a bit of black pepper, if desired.

FLOUNDER MEDITERRANEAN

Steps:

• Preheat oven to 425 degrees F (220 degrees C).
• Bring a saucepan of water to a boil. Plunge tomatoes into the boiling water and immediately remove to a medium bowl of ice water; drain. Remove and discard skins from tomatoes. Chop tomatoes and set aside.
• Heat olive oil in a skillet over medium heat; saute onion until tender, about 5 minutes. Stir in tomatoes, garlic and Italian seasoning; cook until tomatoes are tender, 5 to 7 minutes. Mix in olives, wine, capers, lemon juice, and 1/2 the basil. Reduce heat, blend in Parmesan cheese, and cook until the mixture is reduced to a thick sauce, about 15 minutes.
• Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves.
• Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.

BAKED FLOUNDER WITH MOROCCAN SPICES

Steps:

• Combine the coriander, parsley, garlic, paprika, cumin, ground coriander, cinnamon, salt and pepper. Rub the fish fillets with this mixture. Place them in a glass or ceramic dish, cover with plastic wrap, refrigerate and allow to marinate two to three hours.
• While the fish is marinating, thickly slice the carrots and quarter the potatoes. Place them in a saucepan, cover with water and boil for 15 minutes, to parcook them. Allow to cool. Peel and slice the potatoes. Set the vegetables aside.
• Slice four of the tomatoes and puree the rest.
• Preheat oven to 450 degrees. Place oven rack in the highest position.
• Scatter the frying pepper, chili pepper and carrot slices in a baking dish. Place the fish fillets on top, then scatter the potato and tomato slices over them.
• Mix the pureed tomatoes with the olive oil and season to taste with salt and pepper. Pour over the fish. Cover loosely with foil. Place in the oven and bake about 20 minutes. Serve at once.

FLOUNDER MEDITERRANEAN

Steps:

• 1. Preheat oven to 425 degrees F (220 degrees C). 2. Bring a saucepan of water to a boil. Plunge tomatoes into the boiling water and immediately remove to a medium bowl of ice water; drain. Remove and discard skins from tomatoes. Chop tomatoes and set aside. 3. Heat olive oil in a skillet over medium heat; saute onion until tender, about 5 minutes. Stir in tomatoes, garlic and Italian seasoning; cook until tomatoes are tender, 5 to 7 minutes. Mix in olives, wine, capers, lemon juice, and 1/2 the basil. Reduce heat, blend in Parmesan cheese, and cook until the mixture is reduced to a thick sauce, about 15 minutes. 4. Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves. 5. Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.