PARMESAN-HERB BAKED FLOUNDER
From Cooking Light. Serving size: 1 fillet. Per serving: 241 calories, 5.5 g fat, 35.9 g protein, 10 g carb, 0.7 g fiber, 87 mg cholesterol. Very simple.
Provided by ratherbeswimmin
Categories < 30 Mins
Time 30m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Lay fish out on a foil-lined baking sheet that has been coated with cooking spray.
- In a bowl, mix together the cheese, mayonnaise, and onions; spread mixture evenly over fish.
- Mix together the breadcrumbs and remaining ingredients; sprinkle evenly over fish.
- Lightly coat fish with cooking spray.
- Bake in a 400° oven for 10 minutes or until fish flakes easily.
Nutrition Facts : Calories 184.2, Fat 6.1, SaturatedFat 2.3, Cholesterol 84, Sodium 827.1, Carbohydrate 5.8, Fiber 0.6, Sugar 0.6, Protein 25.4
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
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
DIJON BAKED FLOUNDER
Make and share this Dijon Baked Flounder recipe from Food.com.
Provided by Parsley
Categories < 30 Mins
Time 30m
Yield 4-5 serving(s)
Number Of Ingredients 6
Steps:
- Preheat oven to 350°F
- Lightly grease or spray a 13x9-inch baking dish.
- Place flounder baking dish.
- Combine remaining ingredients in a small bowl; spread evenly over fish fillets. Bake at 350°F for 15-20 minutes, or until fish is opaque and flakes easily.
Nutrition Facts : Calories 258.4, Fat 16.7, SaturatedFat 4.1, Cholesterol 94.8, Sodium 946.8, Carbohydrate 4.1, Fiber 0.8, Sugar 1.6, Protein 22.2
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 MAYONNAISE SAUCE
From "Down Jersey Cooking" by Joe Colanero. This only serves 2 but you can adjust for more. This can be used with other flat fish fillets too.
Provided by Oolala
Categories Onions
Time 17m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 400 degrees F.
- Season fish with salt and pepper on both sides.
- Lightly coat a baking sheet with oil.
- Place fish on the sheet and bake 15-20 minutes, depending upon thickness, testing with a fork to see if done. As soon as the fish becomes slightly opaque, they are done.
- In the meantime, mix the sauce ingredients and test for seasoning. Top the fillets with the sauce once the fish has cooled a minute after coming out of the oven.
Nutrition Facts : Calories 293.2, Fat 12, SaturatedFat 2, Cholesterol 89.3, Sodium 351.6, Carbohydrate 12.5, Fiber 1.2, Sugar 4.7, Protein 33.2
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