BAKED FILLETS OF FLOUNDER
Make and share this Baked Fillets of Flounder recipe from Food.com.
Provided by Oolala
Categories Lemon
Time 25m
Yield 4-6 serving(s)
Number Of Ingredients 7
Steps:
- Sprinkle fish with salt and pepper.
- Place in a single layer on a well-greased baking pan.
- Combine butter, lemon juice, onion, and paprika.
- Pour sauce over fish and at 350 degrees F. for 20-25 minutes until fish flakes easily with a fork when tested for doneness.
Nutrition Facts : Calories 364.7, Fat 27.4, SaturatedFat 15.6, Cholesterol 163.2, Sodium 1456.6, Carbohydrate 0.7, Fiber 0.1, Sugar 0.2, Protein 28.5
BAKED FLOUNDER
I fix flounder recipes frequently because my husband is on a low-calorie diet, and my whole family enjoys it. This fish is baked on a bed of mushrooms and green onions and topped with bread crumbs and reduced-fat cheese. -Brenda Taylor, Benton, Kentucky
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 6 servings.
Number Of Ingredients 11
Steps:
- Sprinkle the green onions and mushrooms into a 13-in. x 9-in. baking dish coated with cooking spray. Arrange fish over vegetables, overlapping the thickest end of fillets over the thin end. Sprinkle with marjoram, salt and pepper. , Pour wine and lemon juice over fish. Cover with cheese and bread crumbs; drizzle with butter. Bake, uncovered, at 400° for 10-12 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 212 calories, Fat 7g fat (4g saturated fat), Cholesterol 86mg cholesterol, Sodium 438mg sodium, Carbohydrate 5g carbohydrate (0 sugars, Fiber 1g fiber), Protein 31g protein. Diabetic Exchanges
FLAVORFUL FLOUNDER FOR THE OVEN
Steps:
- Preheat oven to 375 degrees F (190 degrees C). Prepare a 9x13-inch baking dish with nonstick cooking spray.
- Season both sides of flounder fillets with salt. Place into the prepared baking dish. Brush 1 tablespoon lemon juice over fillets.
- Mix remaining lemon juice, Parmesan cheese, melted butter, mayonnaise, and green onions in a bowl; spoon over the fillets.
- Bake flounder in preheated oven for 10 minutes. Switch oven to broil; broil fillets until the tops are just browned, 3 to 5 minutes.
Nutrition Facts : Calories 215.7 calories, Carbohydrate 1 g, Cholesterol 81.9 mg, Fat 12.7 g, Fiber 0.1 g, Protein 23.5 g, SaturatedFat 5.4 g, Sodium 312.8 mg, Sugar 0.3 g
BAKED FLOUNDER (((VERY EASY)))
I was born and raised in Philadelphia and my father and I used to go to the New Jersey shore to fish for flounder. He would then cook it this very easy way and trust me, it's DELICIOUS !!!
Provided by Alan Leonetti
Categories Very Low Carbs
Time 20m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 350 degrees& spray large baking dish with cooking spray.
- Rub the fillets on both sides with lemon juice, then salt and pepper them to taste.
- Place the fillets in the baking dish& completely dab with butter.
- Then sprinkle evenly with chopped scallions& tarragon.
- Bake for about 5 to 15 minutes until fish is done but NOT OVER COOKED.
- Sprinkle with parsley.
Nutrition Facts : Calories 125.5, Fat 3.5, SaturatedFat 0.8, Cholesterol 80.7, Sodium 530.7, Protein 22.2
BAKED STUFFED FLOUNDER
Provided by Alton Brown
Categories main-dish
Time 1h5m
Yield 4 to 6 servings
Number Of Ingredients 13
Steps:
- Preheat the oven to 350 degrees F.
- In a medium saute pan over low heat, melt the butter; add the onion and a pinch of salt and sweat until translucent. Add the garlic and continue to cook for another minute. Add the spinach and lemon zest and cook until just heated through. Season with the salt and pepper, add the parsley, and stir to combine. Remove from the heat and keep warm.
- Place the heavy cream and wine into a saucepan over medium heat. Once the mixture begins to simmer, gradually add the cheese and stir until melted. Set aside and keep warm.
- If the fillets are large, cut in half. Season each filet on both sides with salt and pepper. Divide the spinach mixture evenly among the fillets and roll the fish around the mixture. Place the rice into a 2 1/2-quart casserole dish and spread evenly. Place each roll on top of the rice, seam side down. Pour over the cheese sauce and place in the oven for 25 minutes. Allow to cool for 5 minutes before serving.
BAKED FLOUNDER WITH PANKO AND PARMESAN
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Lightly grease a large, shallow baking dish.
- Arrange flounder fillets on prepared baking dish and brush with 1 tablespoon butter. Combine remaining 3 tablespoons butter with bread crumbs, Parmesan cheese, salt, pepper, and thyme in a bowl; sprinkle over flounder.
- Bake in preheated oven until fish flakes easily with a fork, 15 to 20 minutes. Carefully transfer fillets to a plate with a spatula.
Nutrition Facts : Calories 331.1 calories, Carbohydrate 19.6 g, Cholesterol 101.6 mg, Fat 17.6 g, Fiber 0.2 g, Protein 29.2 g, SaturatedFat 10.2 g, Sodium 800.1 mg, Sugar 0.1 g
BAKED FLOUNDER WITH ONION AND LEMON
Be careful when transferring the fish from the baking dish to the plate -- flounder is a fragile fish that falls apart easily. The lemons will be tender enough to eat, rind and all.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Number Of Ingredients 7
Steps:
- Heat oven to 400 degrees. Arrange lemons and onions in a 9-by-13-inch Pyrex baking dish. Dot with butter; add wine and 1/4 cup cold water. Sprinkle with chopped thyme; season with salt and pepper. Bake until onions are soft and translucent, about 40 minutes.
- Remove baking dish from oven. Arrange fish fillets over lemons and onions. Season fillets with salt and pepper. Scatter fresh thyme sprigs over fish. Baste fish with a little cooking liquid. Bake until fish is just opaque and cooked through, 16 to 18 minutes. Do not overcook. Serve fish with cooked onions and lemons.
BAKED FLOUNDER WITH ONION AND LEMON
Be careful when transferring the fish from the baking dish to the plate-flounder is a fragile fish that falls apart easily.
Yield serves 4
Number Of Ingredients 7
Steps:
- Heat the oven to 400°F. Arrange the lemons and onions in a 9 × 13-inch Pyrex baking dish. Dot with the butter; add the wine and 1/4 cup cold water. Sprinkle with the chopped thyme; season with salt and pepper. Bake until the onions are soft and translucent, about 40 minutes.
- Remove the baking dish from the oven. Arrange the fish fillets over the lemons and onions. Season the fillets with salt and pepper. Scatter the fresh thyme sprigs over the fish. Baste the fish with a little cooking liquid. Bake until the fish is just opaque and cooked through, 16 to 18 minutes. Do not overcook. Serve with the cooked onions and lemons.
BAKED FLOUNDER FILLETS WITH LEMON-PEPPER VEGETABLES
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.
BROILED FLOUNDER (SO EASY!)
This is one of the easiest ways to prepare fish. We ate lots of flounder growning up. I say that tongue-in-cheek. We actually did eat lots of fish, but for some reason when she was really little my baby sister declared the only fish she liked was flounder. So whenever we had fish, no matter what kind it was, if somewhat asked what kind of fish it was we always answered, "Flounder (wink,wink)."
Provided by mailbelle
Categories Very Low Carbs
Time 20m
Yield 4 serving(s)
Number Of Ingredients 4
Steps:
- Line a shallow baking pan with aluminum foil. Lightly brush foil with small amount of butter.
- Arrange fish fillets on foil. Brush fillets with remaining butter. Sprinkle Old Bay Seasoning on fillets.
- Broil five inches from heat 10 minutes or until fish flakes easily when tested with a fork. Squeeze lemon wedges over fillets.
FLOUNDER ROLL-UPS
You'll reel in raves with this baked and stuffed flounder from Katie Sloan in Charlotte, North Carolina. "It's such an easy way to show someone you care," she writes, "but it looks like you spent all day in the kitchen!"
Provided by Taste of Home
Categories Dinner
Time 50m
Yield 2 servings.
Number Of Ingredients 14
Steps:
- In a bowl, combine the first seven ingredients; stir in egg. Spread over fillets; roll up and secure with toothpicks. Place seam side down in an ungreased 2-qt. baking dish. Combine the cream and sherry or broth; pour over roll-ups. , Cover and bake at 350° for 25-30 minutes or until fish flakes easily with a fork and a thermometer inserted into stuffing reads 160°. Remove roll-ups and keep warm., In a small saucepan, melt butter; stir in flour until smooth. Add cream sauce from the baking dish. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; stir in cheese until melted. Pour over roll-ups.
Nutrition Facts : Calories 510 calories, Fat 22g fat (12g saturated fat), Cholesterol 231mg cholesterol, Sodium 729mg sodium, Carbohydrate 27g carbohydrate (5g sugars, Fiber 2g fiber), Protein 41g protein.
BAKED STUFFED FLOUNDER
Make and share this Baked Stuffed Flounder recipe from Food.com.
Provided by BeansnRice
Categories Lunch/Snacks
Time 1h5m
Yield 4-6 serving(s)
Number Of Ingredients 15
Steps:
- Preheat oven to 350 degrees.
- Melt the butter in a medium saute pan over low heat.
- Add the onion and a pinch of salt and saute until translucent.
- Add the garlic and saute for another minute.
- Add the spinach and lemon zest and cook until just heated through.
- Season with salt and pepper.
- Add parlsey and stir to combine.
- Remove from heat and keep warm.
- Combine the heavy cream and wine into a saucepan over medium heat.
- Once the mixture begins to simmer, gradually add the cheese a little at a time so you don't get clumps.
- Once all the cheese is melted into the sauce, set aside and keep warm.
- If the fillets are large - cut them in half.
- Season each filet on both sides with salt and pepper.
- Divide the spinach mixture evenly among the fillets and roll the fish around the mixture.
- Place the rice into a 2 1/2 quart casserole dish and spread evenly.
- Place each roll on top of the rice, seam-side down.
- Pour the cheese sauce over entire dish and bake for 25 minutes.
- Allow to cool for 5 minutes before serving.
Nutrition Facts : Calories 925.9, Fat 54.2, SaturatedFat 33.1, Cholesterol 252.8, Sodium 874.7, Carbohydrate 49.1, Fiber 3.1, Sugar 2.4, Protein 57.5
BAKED WHOLE FLOUNDER RECIPE - (3.8/5)
Provided by beach cook
Number Of Ingredients 8
Steps:
- Pre-set the oven to 350°F. Place fish in large pyrex dish. Add salt & pepper. Place onion & lemon on top. In a small bowl, mix butter, paprika & wine. Blend. Pour over dish. Cover, bake 30 to 40 minutes until done, white & flakey. Serve hot with parsley.
LEMON-PEPPER FRESH 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
EASY, EXCELLENT BAKED FLOUNDER
This is a great recipe for a night when you're feeling lazy - only a few ingredients, nothing to chop, easy cleanup, and very yummy! My husband announced the fish was 'excellent,' and he's not usually one to rave about food.
Provided by ahnjy
Time 35m
Yield 4
Number Of Ingredients 7
Steps:
- Preheat the oven to 325 degrees F (165 degrees C). Line a baking sheet with aluminum foil and coat with cooking spray.
- Rinse flounder fillets, pat dry, and place on the baking sheet. Season with salt and pepper. Whisk butter and wine together in a bowl; pour over flounder. Sprinkle each fillet with bread crumbs and then paprika.
- Bake in the preheated oven until flounder flakes easily with a fork, 25 to 30 minutes.
Nutrition Facts : Calories 237.9 calories, Carbohydrate 4.3 g, Cholesterol 90.7 mg, Fat 13.3 g, Fiber 0.4 g, Protein 22.3 g, SaturatedFat 7.7 g, Sodium 313.8 mg, Sugar 0.5 g
BREADED FLOUNDER FILLETS
I use flounder in this recipe, but any fish fillets can be prepared with this tasty coating. It's quick and easy when time is short. -Michelle Smith of Sykesville, Maryland
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- In a shallow bowl, combine the flour, cornmeal, salt, paprika and pepper. In another shallow bowl, beat egg whites and milk. Coat fish with cornmeal mixture, then dip into egg white mixture. Coat fish again in cornmeal mixture. , In a 15x10x1-in. baking pan coated with cooking spray, arrange fish in a single layer. Sprinkle with cheese. , Bake, uncovered, at 425° for 8-10 minutes or until fish flakes easily with a fork.,
Nutrition Facts : Calories 236 calories, Fat 3g fat (1g saturated fat), Cholesterol 83mg cholesterol, Sodium 789mg sodium, Carbohydrate 14g carbohydrate (0 sugars, Fiber 1g fiber), Protein 37g protein. Diabetic Exchanges
CRUNCHY BAKED FLOUNDER
Coat flounder fillets in a mixture of panko breadcrumbs and Parmesan cheese for a quick and easy fish dinner. If flounder is not available, you can use any other mild white fish fillets.
Provided by ElizabethKnicely
Categories Weeknight
Time 20m
Yield 4 flounder fish fillets, 4 serving(s)
Number Of Ingredients 6
Steps:
- Preheat oven to 425°F Mist bottom of a large baking dish with nonstick cooking spray. Combine panko, Parmesan and butter in a small bowl and str mixture well.
- Sprinkle both sides of flounder generously with salt and pepper. Arrange fish in prepared baking dish. Sprinkle panko-Parmesan mixture over fish. Bake until fish is cooked through and crumbs are golden, about 15 minutes. Serve immediately.
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