NUT-CRUSTED FLOUNDER FILLETS RECIPE - (4.8/5)
Provided by jackiemo
Number Of Ingredients 6
Steps:
- Preheat oven to 400°F. Mix mustard, mayo, garlic powder and pepper until well blended. Place fish in single layer on lightly greased baking sheet; spread evenly with the mustard mixture. Sprinkle with the chopped nut mix. Bake 10 to 12 min. or until fish flakes easily with fork.
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.
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
NUT-CRUSTED FRIED FISH
The nutty taste of this simple coating complements flaky fish fillets quite nicely. Complete the meal with parsley new potatoes and corn on the cob in season. Or, for a faster finish, serve with frozen French fries and mixed vegetables.-Taste of Home Test Kitchen, Greendale, Wisconsin
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 2 servings.
Number Of Ingredients 8
Steps:
- In a shallow bowl, combine the bread crumbs, pecans or pistachios, salt and pepper. Place the flour in a shallow bowl and the milk in another bowl. Cut fish fillets into serving-size pieces if necessary. Dredge fish in flour, dip in milk, then coat with the crumb mixture., Heat oil in a nonstick skillet over medium heat. Fry the fish for 4-5 minutes on each side or until it flakes easily with a fork.
Nutrition Facts : Calories 451 calories, Fat 30g fat (4g saturated fat), Cholesterol 73mg cholesterol, Sodium 527mg sodium, Carbohydrate 19g carbohydrate (2g sugars, Fiber 2g fiber), Protein 27g protein.
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
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
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 FILLETS WITH CHOPPED PECANS
Provided by Pierre Franey
Categories dinner, easy, quick, weekday, main course
Time 20m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Sprinkle the flounder fillets on both sides with salt and pepper to taste.
- With a fork or a wire whisk, beat the egg with the water and soy sauce.
- Place the chopped nuts on a flat dish. Dip the fillets one at a time into the egg mixture until well coated. Remove the excess. Then dredge the fillets in the chopped nuts. Pat them firmly so they are evenly coated.
- Heat one tablespoon of the vegetable oil in a large nonstick skillet over medium-high heat. When hot, add as many fillets as will fit without crowding. Saute for a total of about 2 minutes, or until lightly browned on both sides. Do not overcook. Cooking time will vary with the thickness of the fillets. Add more oil as necessary. Transfer fillets to a warm serving plate or platter. Keep warm. Cook the remaining pieces.
- When all the fillets are cooked, wipe the pan clean with paper towels. Add olive oil and butter. Cook until butter foams and starts to brown. Add lime juice and pour the mixture over the fish. Sprinkle with coriander and serve immediately.
Nutrition Facts : @context http, Calories 376, UnsaturatedFat 31 grams, Carbohydrate 6 grams, Fat 40 grams, Fiber 4 grams, Protein 4 grams, SaturatedFat 7 grams, Sodium 183 milligrams, Sugar 1 gram, TransFat 0 grams
FLOUNDER WITH MACADAMIA NUTS
Provided by Pierre Franey
Categories dinner, main course
Time 15m
Yield 4 servings
Number Of Ingredients 7
Steps:
- Sprinkle the fillets on both sides with salt and pepper.
- Put the macadamia nuts on a flat surface and, with a knife rather than a food processor or a blender, chop them as finely as possible.
- Sprinkle the fillets evenly on both sides with the macadamia nuts, patting them firmly so that they are evenly coated and the nuts adhere.
- Heat one tablespoon of the oil at a time in a skillet, preferably of the non-stick variety, and when it is hot add a few of the fish fillets. Cook, turning once, about 1 1/2 minutes or slightly less. Cook only until browned on both sides, adding a little more oil as necessary. Transfer the fillets to a warm platter and cook the remaining fish fillets.
- Small amounts of the chopped nuts will fall into the skillet as each batch is cooked. Wipe out the excess as necessary and continue cooking, adding a little more oil as necessary.
- When all the fish fillets are cooked, wipe out the skillet and add the butter and any leftover macadamia nuts. Cook until the butter is foamy and starts to brown. Add the lemon juice and pour over the fish. Serve immediately.
Nutrition Facts : @context http, Calories 503, UnsaturatedFat 32 grams, Carbohydrate 4 grams, Fat 45 grams, Fiber 2 grams, Protein 23 grams, SaturatedFat 10 grams, Sodium 529 milligrams, Sugar 1 gram, TransFat 0 grams
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