FLOUNDER ITALIANO
Full flavored yummy flounder recipe that is easy to and prepare and will make your crew hunger for more and more. Plus ....really healthy too. Can also be made with any light fish like Tilapia, Catfish, Orange Roughy or Filet of Sole etc. etc Manga !!! Manga !! .
Provided by Buddybearr
Categories < 60 Mins
Time 40m
Yield 6 serving(s)
Number Of Ingredients 12
Steps:
- Preheat oven to 400 degrees.
- Lightly spray a shallow baking dish with cooking spray (olive or canola).
- In a bowl, stir together oil, thyme, diced tomatoes, sliced olives, parsley, basil, chopped onions and lemon juice.
- In the prepared baking dish, arrange the fillets skin side down and season with salt.
- Spoon the tomato mixture over the fillets abundantly.
- Bake, uncovered, in the middle of the oven for about 15 or 20 minutes or until fish just flake.
- Garnish fish with lemon slices and fresh Thyme .
- Now comes the best part, sit down with your loved ones and enjoy !
- Hope you will go wild for this dish as my family did.
- You may want to serve this with risotto or tortellini .
Nutrition Facts : Calories 276.3, Fat 13.1, SaturatedFat 2, Cholesterol 78.2, Sodium 441.4, Carbohydrate 7.8, Fiber 2, Sugar 3.2, Protein 31.7
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
ITALIAN STYLE FLOUNDER
This is a very easy and delicious dish my mother used to make. I'm sure it can be used with other fish besides flounder. My mother also used to place American cheese on top before baking, which was very good. Enjoy!
Provided by SUE416
Categories World Cuisine Recipes European Italian
Time 45m
Yield 4
Number Of Ingredients 7
Steps:
- Preheat oven to 350 degrees F (175 degrees C).
- Arrange flounder in a medium baking dish. Dot with butter, season with salt and pepper, and sprinkle with lemon juice. Top with tomato, basil, and garlic powder.
- Cover, and bake 30 minutes in the preheated oven, or until fish is easily flaked with a fork.
Nutrition Facts : Calories 228 calories, Carbohydrate 1.9 g, Cholesterol 112.8 mg, Fat 4.2 g, Fiber 0.5 g, Protein 43.2 g, SaturatedFat 1.6 g, Sodium 195.6 mg, Sugar 0.9 g
ITALIAN STYLE FLOUNDER
Make and share this Italian Style Flounder recipe from Food.com.
Provided by jeep chick
Categories < 60 Mins
Time 40m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 350°F
- Arrange flounder in medium Pyrex baking dish.
- Dot with butter substitute, season with salt and pepper, and sprinkle with lemon juice.
- Top with tomato, basil, garlic powder and capers.
- Cover with aluminum foil and bake for 30 minutes or until fish is easily flaked with a fork.
FLOUNDER FISH SALAD
Provided by Alton Brown
Categories appetizer
Time 10m
Yield 4 appetizer or first course servings
Number Of Ingredients 16
Steps:
- Whisk together the oil and vinegar in a medium-mixing bowl. Add the black pepper, salt, lime juice, hot sauce, scallions, parsley, and lemon and stir to combine. Taste and adjust the seasoning if desired. Add the fish and gently mix to combine.
- Preheat the oven to 350 degrees F. In a medium saucepan over low heat, bring the olive oil to 300 to 310 degrees F. While the oil is heating, season the flounder fillets on all sides with kosher salt and freshly ground black pepper. Lay half of the sliced lemons and half of the parsley in the bottom of a cast iron skillet large enough to hold the fillets in a single layer without overlapping. Lay the seasoned fillets on top of the lemons. Top with the remaining lemons and parsley. Once the oil has reached temperature, gently pour it over the fillets, and place in the oven and poach for 10 minutes. Allow to cool for 5 minutes before serving.
FLOUNDER FRANCAISE
Steps:
- Combine all ingredients and mix well.
- In saucepan combine all ingredients. Bring to a boil and reduce by 1/2.
- Preheat Oven: 350 degrees. Dip fillets in batter and cook in a nonstick pan with a small amount of cooking spray. Cook on both sides until fillets are golden brown. Place fillets on oven pan and bake for 5 to 6 minutes. Saute shrimp with a small amount of butter, lemon juice and white wine. Place on top of fillets and serve topped with sweet lemon sauce.
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.
STUFFED FLOUNDER
Steps:
- Preheat the oven to 450 degrees F. Split each fillet in 1/2 to make a top and bottom portion of the fish. Lightly season the bottom portions with salt and pepper. Place 4 ounces crab stuffing on bottom portion. Place the top portion of fish on top of crab stuffing. Place in a baking dish. Sprinkle lightly with salt, pepper, bread crumbs, and paprika. Top with melted butter so as to moisten all of the crumbs. Place a little water in the baking dish. Bake for 15 to 20 minutes or until done. Garnish with parsley and lemon wedges.
- Being careful to not break apart lumps, pick the crabmeat free of shells. Refrigerate in mixing bowl. Whisk together the egg, mayonnaise, apple cider vinegar, and sugar, and set aside or refrigerate if not used immediately.
- Thoroughly combine the dry ingredients. Mix dry ingredients into the crab meat, trying not to break up or mash the lumps of crab. Gently work the wet ingredients into the mix. Chill immediately.
FLOUNDER FLORENTINE
I discovered this recipe several years ago when I was looking looking through some flounder recipes. Even though we're not big fans of fish, we enjoy this dish. It's tasty, healthy and inexpensive. -Debbie Verbeck, Florence, New Jersey
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Sprinkle spinach in a 13-in. x 9-in. baking dish coated with cooking spray. Top with fillets., In a large saucepan, saute onion in butter until tender. Stir in flour, salt, pepper and nutmeg until blended. Gradually add milk. bring to a boil; cook and stir for 2 minutes or until thickened. , Pour over fillets; sprinkle with Parmesan cheese and paprika. Bake, uncovered, at 350° for 20 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 253 calories, Fat 8g fat (4g saturated fat), Cholesterol 73mg cholesterol, Sodium 480mg sodium, Carbohydrate 16g carbohydrate (0 sugars, Fiber 5g fiber), Protein 30g protein. Diabetic Exchanges
FLOUNDER FLORENTINE
This is a simple way to cook any mild fish such as flounder, sole or tilapia. Easy but tasty and healthy too.
Provided by Marich
Categories Vegetable
Time 50m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat oven to 350 degrees.
- Cook the spinach according to package instructions. Drain well and squeeze out any excess water.
- Heat oil and butter in a large saute pan (ovenproof is good).
- Add the minced onion and mushrooms. Saute till softened.
- Add the spinach and stir well till heated through. Add salt and pepper to taste. If using the same pan, separate spinach into the same amounts as you have fish. Usually 4 or 5 sections if the fish is small. Or you can use a pyrex 9 X 18 oven proof dish. Place fish over spinach and sprinkle with paprika. Bake till fish flakes easily. About 30 minutes. Squeeze lemon juice over and serve.
Nutrition Facts : Calories 334.2, Fat 19.4, SaturatedFat 4.5, Cholesterol 62.1, Sodium 235.2, Carbohydrate 15.2, Fiber 7.5, Sugar 4, Protein 31.6
FABULOUS FLOUNDER
This is a simple yet fabulous recipe for a quick dinner with lots of flavor. You can substitute any mild white fish for the flounder. Served with a green vegetable and rice, it makes a lovely dinner.
Provided by Expat in Holland
Categories < 30 Mins
Time 27m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- In a bowl combine honey, sesame oil, and soy sauce. Stir well to combine.
- Lay out flounder fillets, in single layer, on greased baking dish.
- Season with pepper.
- Pour honey mixture over top of fillets.
- Bake, in preheated 400°F oven, for 12 minutes.
- Garnish with sesame seeds and diced green onions.
Nutrition Facts : Calories 329.4, Fat 11.2, SaturatedFat 1.9, Cholesterol 76.7, Sodium 1010.3, Carbohydrate 36.6, Fiber 0.7, Sugar 35.1, Protein 22.8
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 STEFANO
From a Kings cooking studio card. This has onion, white wine, oregano, tomatoes and garlic. I like those flavors with white meat fish. I made this with 2 lbs. of fish so I doubled the ingredients except I used dried oregano and used it "to taste" I also added one large minced shallot and 2 tbsp. butter. I drained my tomatoes but may not next time as the liquid evaporates. I did my fish in 3 batches and just removed them to a serving platter (carefully as they tend to fall apart). My oldest son and DH really liked this a lot.
Provided by Oolala
Categories Onions
Time 20m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- In a large skillet, saute garlic in oil until lightly browned.
- Add onions and saute until soft.
- Add the wine and cook over medium-high heat until reduced by half.
- Add the tomatoes, oregano, salt and pepper and cook for 5 minutes, stirring occasionally.
- Arrange the fish in the pan in a single layer, spooning some of the tomato mixture over the top of each piece of fish and reduce heat to medium.
- Cover and cook for 10 minutes or until fish is cooked through and flakes easily.
- Season to taste with salt and pepper.
Nutrition Facts : Calories 323.2, Fat 17.5, SaturatedFat 2.7, Cholesterol 80.7, Sodium 544.6, Carbohydrate 12.8, Fiber 3.4, Sugar 7, Protein 24.6
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