FLOUNDER AND VEGETABLE PARCELS
Provided by Ellie Krieger
Categories main-dish
Time 30m
Yield 6 servings, serving size: 1 packet
Number Of Ingredients 14
Steps:
- Preheat the oven to 425 degrees F.
- Season the fish fillets with the salt and pepper. Place 1 fish fillet at the center of each piece of foil. Evenly distribute the zucchini, carrot, bell pepper, and shallots among the 4 packets. Sprinkle each fillet with 2 tablespoons of the wine and 1/2 tablespoons of the oil. Top each fillet with 3 lemon slices. Seal the packets securely, leaving a little room to allow the fish to steam. Transfer the packets to a baking sheet and bake for 15 minutes.
- Stir the parsley into the cooked rice. Divide the rice evenly onto 4 serving plates. Remove the fish packets from the oven and carefully open them. Remove the lemon slices. Serve the fish topped with the vegetables and juices over the rice and garnish with fresh chives.
- Excellent Source of: Niacin, Vitamin D, Phosphorus, Selenium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Protein, Potassium, Vitamin K, Magnesium, Manganese
- Good Source of: Fiber, Thiamin, Riboflavin, Folate, Pantothenic Acid, Iron, Zinc
BAKED FLOUNDER FILLETS IN LEMON-SOY VINAIGRETTE
An easy Baked Flounder Fillets recipe that can be prepared in 45 minutes or less.
Categories Citrus Fish Bake Low Carb Kid-Friendly Quick & Easy Low Cal Summer Healthy Gourmet Small Plates
Yield Serves 2
Number Of Ingredients 7
Steps:
- Preheat oven to 450°F.
- Arrange fillets in a ceramic or glass baking dish just large enough to hold them in one layer. Mince garlic and in a small bowl combine with lemon juice, soy sauce, sugar, and salt. Whisk in oil until emulsified and pour vinaigrette over fish.
- Bake fish in middle of oven until just cooked through and no longer translucent, 5 to 7 minutes.
FLOUNDER MEDITERRANEAN
Flounder baked with fresh tomatoes, kalamata olives, capers, onion, and white wine. Serve with white rice and a green vegetable.
Provided by Martin Kaplan
Categories World Cuisine Recipes European Italian
Time 45m
Yield 4
Number Of Ingredients 13
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.
Nutrition Facts : Calories 281.6 calories, Carbohydrate 8.2 g, Cholesterol 63.5 mg, Fat 15.4 g, Fiber 1.8 g, Protein 24.4 g, SaturatedFat 2.7 g, Sodium 777.5 mg, Sugar 2.9 g
FLAVORFUL FLOUNDER
"When my grandparents lived in the Florida Keys, Grandpop went fishing every day," recalls Tammy Sanborn of Alto, Michigan. "They ate fish often, so Grandmom had to find creative ways to serve it. The Parmesan cheese in this fast recipe adds just the right flavor."
Provided by Taste of Home
Categories Dinner
Time 15m
Yield 6 servings.
Number Of Ingredients 7
Steps:
- Coat a piece of heavy-duty foil (about 14 in. x 14 in.) with cooking spray. Place fillets on foil; brush with lemon juice. Crimp foil, forming edges. Place foil flat on the grill (do not seal). Grill, covered, over medium-hot heat for 4 minutes. Combine Parmesan cheese, butter, mayonnaise, onions and salt; brush over fillets. Grill 3-4 minutes longer or until fish flakes easily with a fork.
Nutrition Facts : Calories 272 calories, Fat 17g fat (7g saturated fat), Cholesterol 99mg cholesterol, Sodium 447mg sodium, Carbohydrate 1g carbohydrate (1g sugars, Fiber 0 fiber), Protein 28g protein.
FLOUNDER ZUCCHINI BUNDLES
A lovely hint of lemon carries the flavors of this colorful meal-in-one. My husband is not a fish eater, but he certainly enjoys this recipe. -Isabelle Rooney, Summerville, South Carolina
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 7
Steps:
- For each bundle, place 2 fillets on a double thickness of heavy-duty foil (18 in. x 15 in.); sprinkle with lemon-pepper. Top with lemon slices, zucchini and tomatoes. Sprinkle with dill and basil. , Fold foil around fish and seal tightly. Place on a baking sheet. Bake at 425° for 15-20 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 159 calories, Fat 2g fat (0 saturated fat), Cholesterol 80mg cholesterol, Sodium 160mg sodium, Carbohydrate 5g carbohydrate (2g sugars, Fiber 1g fiber), Protein 29g protein. Diabetic Exchanges
FLOUNDER IN PARCHMENT WITH ASPARAGUS AND SHIITAKES
Steaming fish in a parchment packet in the oven, cooking en papillote as the French call it, yields deeply flavorful results and is a messproof way to cook fillets.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Time 35m
Number Of Ingredients 7
Steps:
- Preheat oven to 450 degrees. Fold two 13-by-19-inch sheets of parchment in half from short ends to create a crease in each; unfold. Place each fillet to one side of a sheet, abuttingcrease; generously season with salt and pepper. Scatter mushrooms, asparagus, and onion evenly around fillets. Drizzle each fillet with 2 tablespoons wine. Scatter butter evenly over fish and vegetables; season with salt and pepper.
- Fold each sheet over fish and vegetables. Starting on one side, roll bottom side of parchmentup and over top side to seal; continue working around until pouch is sealed in a half-moonshape. Transfer both pouches to a rimmed baking sheet.
- Steam-roast until parchment puffs and darkens slightly and fish is just cooked through, 10 to12 minutes. Carefully rip open pouches (scalding steam will be released) and serve.
FLOUNDER FILLET FOIL PACKETS
Steps:
- Preheat oven 350 degrees F. Place fillet on top 1 1/2 Tbsp. of butter on foil cut into chunks.
- Evenly spread garlic over fillet. Season lightly with oregano then paprika, Place remaining butter on top of fillet also cut in chunks. Fold foil into packet around fillets, separately if necessary.
- Bake 20 minutes or until fish is done.
Nutrition Facts : Calories 0 g, Fat 0 g, SaturatedFat 0 g, TransFat 0 g, Cholesterol 0 g, Sodium 0 g, Carbohydrate 0 g, Fiber 0 g, Sugar 0 g, Protein 0 g
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