NUT-CRUSTED FLOUNDER RECIPE
Go nuts for our Nut-Crusted Flounder Recipe! A delicious, better-for-you choice, this filet of flounder recipe is ready in less than 20 minutes.
Provided by My Food and Family
Categories Home
Time 17m
Yield 4 servings
Number Of Ingredients 6
Steps:
- Heat oven to 400°F.
- Mix mayonnaise, mustard, garlic powder and pepper until blended.
- Place fish in single layer on baking sheet sprayed with cooking spray; spread with mayonnaise mixture. Sprinkle with chopped nut mix.
- Bake 10 to 12 min. or until fish flakes easily with fork.
Nutrition Facts : Calories 170, Fat 10 g, SaturatedFat 1.5 g, TransFat 0 g, Cholesterol 50 mg, Sodium 450 mg, Carbohydrate 0 g, Fiber 1 g, Sugar 0 g, Protein 16 g
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
FLOUNDER FILLETS IN CORNMEAL-MUSTARD CRUST
Make and share this Flounder Fillets in Cornmeal-Mustard Crust recipe from Food.com.
Provided by Oolala
Categories Healthy
Time 15m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Season the fillets with salt and pepper.
- Place the mustard in a shallow dish.
- Mix the flour and cornmeal in another shallow dish.
- Line a baking sheet with waxed paper.
- Drag each fillet in the mustard to coat it thinly on both sides and then dip into the flour mixture, turning to coat. Place on the waxed paper and let stand a few minutes to set the coating.
- Pour enough oil into a large skillet to come 1/8 inch up the sides of the pan. Heat over medium-high heat until very hot but not smoking.
- Add the fish fillets and cook until the undersides are crisp and golden brown, abouit 2 minutes. Turn and cook until the other sides are crisp, about 2 more minutes.
- Transfer to paper towels and drain very briefly (if allowed to stand too long, steam will collect and soften the crust).
- Serve immediately.
Nutrition Facts : Calories 184.5, Fat 3.8, SaturatedFat 0.7, Cholesterol 63.9, Sodium 600.7, Carbohydrate 16.6, Fiber 1.5, Sugar 0.2, Protein 20.2
CORNMEAL-CRUSTED FLOUNDER WITH TARTAR SAUCE
Categories Milk/Cream Egg Fish Fry Quick & Easy Mayonnaise Cornmeal Parsley Gourmet
Yield Makes 4 servings
Number Of Ingredients 19
Steps:
- Make tartar sauce:
- Pulse all sauce ingredients in a blender until parsley is finely chopped.
- Cook fish:
- Stir together cornmeal, 1/4 teaspoon salt, 1/4 teaspoon pepper, and 1/4 teaspoon cayenne in a shallow bowl. Stir together flour, 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper and 1/4 teaspoon cayenne in another shallow bowl. Lightly beat together eggs, milk, and remaining 1/4 teaspoon salt in a third shallow bowl.
- Pat fish dry and dip fillets, 1 at a time, in flour, shaking off excess, then dip in egg mixture, letting excess drip off, and dredge in cornmeal until evenly coated. Arrange fish in 1 layer on a sheet of wax paper.
- Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then fry fillets, 2 at a time, turning over once, until golden and just cooked through, 3 to 4 minutes per batch. Transfer to a paper-towel-lined plate to drain. Serve fish with sauce.
PAN FRIED FLOUNDER IN CORNMEAL WITH SMOKED OYSTER-ARTICHOKE RELISH
Steps:
- Combine the yogurt, thyme, and salt and pepper. Spread the yogurt mixture on both sides of the flounder fillets. Season the cornmeal with creole spice. Dredge the flounder in the cornmeal. Heat 1/4 cup of oil in a skillet. Place the crusted flounder into the hot oil. Cook for 3 minutes on each side Drain the fish on a paper towel. Serve the flounder on a plate, topped with the oyster relish. Garnish with parsley.
- Combine, season, and set aside.
BROILED MUSTARD-CRUSTED FLOUNDER
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Time 15m
Number Of Ingredients 7
Steps:
- Heat broiler, with rack in top position. Combine yogurt, mustard, capers, and 1 teaspoon oil. Season with salt and pepper.
- Pat fillets dry with paper towels. Coat one side of fillets with 1 teaspoon oil and arrange, oil side down, on sheet. Spread yogurt mixture on fillets. Broil until fish is opaque throughout and yogurt mixture is bubbling and browned in spots, about 5 minutes. Toss greens with remaining 2 teaspoons oil, season with salt and pepper. Serve fillets with greens and lemon wedges.
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
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