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 ROASTED TOMATOES
Here, Dijon mustard serves a dual purpose: It flavors the delicate fish, and helps the breadcrumb coating stay in place as the fish cooks. Tilapia can be used in place of the flounder.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Time 30m
Number Of Ingredients 10
Steps:
- Preheat oven to 450, with racks in upper and lower thirds. Place tomatoes on a rimmed baking sheet. Sprinkle with 1 tablespoon oil, 1/4 teaspoon tarragon, sugar, salt, and pepper; toss to coat. Arrange tomatoes cut side up. Roast on lower rack until tender, 20 to 25 minutes. (Keep oven on for fish.)
- Meanwhile, make sauce: In a small bowl, whisk together mayonnaise, remaining 1/2 teaspoon tarragon, and lemon juice; season with salt and pepper. Set aside.
- Line a rimmed baking sheet with aluminum foil and brush with oil. In a food processor, place bread, a pinch each salt and pepper, and remaining tablespoon oil; pulse until fine crumbs form.
- Lay fillets flat on prepared baking sheet; season with salt and pepper. Spread top sides with mustard; sprinkle with bread crumbs, pressing to adhere. Bake on upper rack until fish is cooked through and crumbs are browned, 6 to 8 minutes. Serve with tomatoes and sauce.
BAKED FLOUNDER WITH TOMATO CAPER SAUCE
Steps:
- Preheat oven to 425°F.
- Make sauce:
- Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onion and fennel, stirring, until golden, about 8 minutes. Add garlic and sauté, stirring, 30 seconds. Add tomatoes and wine and simmer briskly until liquid is reduced by one third, about 5 minutes. Stir in capers, salt, and pepper, then transfer to a 2-quart gratin dish or other wide shallow baking dish.
- Prepare flounder:
- Stir together bread crumbs, butter, salt, and pepper with a fork until combined. Season flounder with salt and pepper, then roll each fillet, skinned side up, into a cylinder and arrange, seam side down, on top of sauce. Gently press bread crumbs onto flounder.
- Drizzle wine carefully around fish into sauce (not over fish) and bake in middle of oven until fish is just cooked through, 20 to 25 minutes.
BAKED FLOUNDER WITH PEPPERS AND TOMATOES
I have made this a few times using different fish, halibut, haddock and even sole with great results. Points 4.
Provided by Dancer
Categories Vegetable
Time 50m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat oven to 350 degrees.
- Place the fillets in an oven proof baking dish.
- Sprinkle with salt and pepper.
- Set aside.
- Char the bell peppers using either a gas range burner or the broiler.
- Quickly place in a paper bag to steam.
- Remove when cool enough to handle.
- Remove the skin and seeds and chop.
- Coat a nonstick skillet with cooking spray.
- Sauté the onion and garlic until onions are wilted.
- Add the peppers and tomatoes and cook stirring over high heat for 3 minutes.
- Stir in the tarragon and vinegar.
- Spoon the vegetables over the fish fillets and bake for 15 to 18 minutes until the fish is just opaque.
- Serve immediately.
Nutrition Facts : Calories 209.1, Fat 2.4, SaturatedFat 0.6, Cholesterol 81.7, Sodium 254.6, Carbohydrate 12.4, Fiber 2.7, Sugar 5.5, Protein 34.1
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
BAKED FLOUNDER WITH ROASTED TOMATOES
Make and share this Baked Flounder With Roasted Tomatoes recipe from Food.com.
Provided by scarley
Categories < 60 Mins
Time 50m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat oven to 450, with racks in upper and lower thirds. Place tomatoes on a rimmed baking sheet. Sprinkle with 1 tablespoon oil, teaspoon tarragon, sugar, salt, and pepper; toss to coat. Arrange tomatoes cut side up. Roast on lower rack until tender, 20 to 25 minutes. (Keep oven on for fish.)
- Meanwhile, make sauce: In a small bowl, whisk together mayonnaise, remaining 1/2 teaspoon tarragon, and lemon juice; season with salt and pepper. Set aside.
- Line a rimmed baking sheet with aluminum foil and brush with oil. In a food processor, place bread, a pinch each salt and pepper, and remaining tablespoon oil; pulse until fine crumbs form.
- Lay fillets flat on prepared baking sheet; season with salt and pepper. Spread top sides with mustard; sprinkle with bread crumbs, pressing to adhere. Bake on upper rack until fish is cooked through and crumbs are browned, 6 to 8 minutes. Serve with tomatoes and sauce.
Nutrition Facts : Calories 357.8, Fat 16.3, SaturatedFat 2.5, Cholesterol 83.3, Sodium 487.9, Carbohydrate 18.9, Fiber 1.9, Sugar 4.8, Protein 33.5
BAKED FLOUNDER WITH TOMATOES
Make and share this Baked Flounder With Tomatoes recipe from Food.com.
Provided by lik2fish
Categories Very Low Carbs
Time 25m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 350 degrees Fahrenheit.
- Coat a 7" x 11" baking dish with cooking spray.
- Place tomatoes in bottom of prepared dish.
- Sprinkle with 1/2 teaspoon salt and the pepper.
- Place flounder evenly over top.
- Sprinkle with remaining 1/2 teaspoon salt, oregano, oil, and bread crumbs.
- Bake for 12 to 15 minutes.
Nutrition Facts : Calories 256.8, Fat 11.6, SaturatedFat 2, Cholesterol 102.3, Sodium 1907.7, Carbohydrate 7.8, Fiber 1.9, Sugar 3.5, Protein 29.9
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- 2. Put the shallot, garlic and tomatoes on the prepared baking sheet. Drizzle with the 1/4 cup (60 ml) olive oil and sprinkle with 1 teaspoon salt. Use your hands to mix everything together.
- 3. Roast the mixture until the tomatoes start to give off some of their juice and the juice is bubbling, about 20 minutes. If you are making this with not-great tomatoes (i.e., it’s February in New England or something), feel free to roast the tomatoes for another 10 to 15 minutes to concentrate the flavors and compensate for the out-of-season produce.
- 4. Take the baking sheet out of the oven and give the tomato mixture a stir. Lay the flounder fillets on top of the mixture in a single layer (it’s okay if they overlap a little bit). Drizzle the fish with the remaining 2 tablespoons olive oil and sprinkle evenly with 1 teaspoon salt. Scatter the olives on top of the fish and put the baking sheet back in the oven. Roast until the fish is opaque and flakes easily when poked with a fork or a paring knife, 10 to 15 minutes longer.
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