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.
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
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
FLOUNDER CARIBE
My mom used to make this when we were kids to get us to eat more fish. It's easy to make and kid-friendly. The recipe calls for flounder but I guess any mild white fish would work.
Provided by loof751
Categories Healthy
Time 40m
Yield 4-6 serving(s)
Number Of Ingredients 7
Steps:
- Chop the pepper and onions.
- Roll the fish fillets jelly-roll style (from the short end) and place the bundles in a buttered baking dish.
- In a medium bowl combine the undiluted soup, chopped pepper and onions, thyme, worcestershire sauce and wine.
- Pour sauce over fish.
- Bake at 350 degrees for 20-25 minutes.
Nutrition Facts : Calories 134.8, Fat 2.6, SaturatedFat 0.6, Cholesterol 51.1, Sodium 625.2, Carbohydrate 11.3, Fiber 1.2, Sugar 6.6, Protein 15.4
CRAB-STUFFED FLOUNDER WITH MORNAY SAUCE AND GREEN BEANS ALMONDINE
Provided by Rachael Ray : Food Network
Categories main-dish
Time 1h40m
Yield 4 servings
Number Of Ingredients 23
Steps:
- For the green beans almondine: Place a large pot of salted water over high heat and bring to a boil. Working in batches (to avoid crowding the pot and slowing the return a boil), cook the green beans for about 3 minutes, or until al dente. With a slotted spoon or tongs, transfer the green beans directly to an ice-filled bowl and shock to stop cooking. Drain well.
- Heat the butter in a large skillet over medium-high heat until foaming and beginning to smell nutty. Add the blanched green beans and toss to coat. Add the toasted almonds and season with salt and pepper.
- For the Mornay sauce: Melt the butter in a medium pot over medium heat. Sprinkle in the flour and mix with a wooden spoon to make a roux--it should look like wet sand. Cook, stirring, for a couple minutes and then whisk in milk. Bring to a simmer, stirring and scraping the bottom and scorners of the pan, and cook for a few minutes. Season with some salt, pepper and nutmeg. Remove from the heat and add the Gruyere, stirring until fully melted and combined.
- For the crab-stuffed flounder: Preheat the oven to 375 degrees F. Melt the butter in a skillet over medium-high heat. Add the shallots, garlic and celery; cook until softened, 4 to 5 minutes.
- Deglaze the pan with the vermouth and hot sauce to taste, and let cook for another minute. Pour the vegetables into a medium bowl and add the breadcrumbs, thyme and Old Bay; mix to combine. Gently fold in the crabmeat. Add salt and pepper to taste.
- Rinse and pat dry the flounder fillets and lay on a baking sheet. Spread the stuffing along half of each fillet and fold over to enclose. Dot evenly with butter and sprinkle with salt and pepper. Bake until cooked through, 25 to 30 minutes
- Set the stuffed flounder on serving plates and top with Mornay sauce. Serve with the green beans on the side.
CREOLE FLOUNDER WITH SEAFOOD SAUCE
This is one of my family's favorite Creole dishes. The recipe can be made with flounder or sole fillets, but I sometimes use locally caught kingfish bass.
Provided by Taste of Home
Categories Dinner
Time 35m
Yield 4-5 servings.
Number Of Ingredients 14
Steps:
- In a large skillet, saute the onion, green pepper, garlic and parsley in butter until tender. Stir in flour until blended. Gradually add the cream. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; Stir in cheese and lemon juice; cook and stir until cheese is melted. Add crab. Cover and keep warm. , Spread mustard on both sides of fillets. Sprinkle with Creole seasoning. Place on a greased broiler pan. Broil 4-6 in. from the heat for 3-5 minutes on each side or until fish flakes easily with a fork. Top each fillet with four to five shrimp; serve over crab sauce.
Nutrition Facts : Calories 869 calories, Fat 44g fat (25g saturated fat), Cholesterol 528mg cholesterol, Sodium 1868mg sodium, Carbohydrate 22g carbohydrate (11g sugars, Fiber 2g fiber), Protein 88g protein.
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