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
FLOUNDER WITH PARMESAN CRUST
I made this with Sole, the horseradish gives it a great zip. Mine took a little longer to cook almost 10 minutes. Points 3.
Provided by Dancer
Categories Cheese
Time 25m
Yield 6 serving(s)
Number Of Ingredients 6
Steps:
- Preheat broiler and prepare broiler pan with cooking spray.
- Arrange fish on broiler pan.
- In a small bowl, combine yogurt, Parmesan, mustard, lemon juice and horseradish.
- Spread mixture over both sides of the fillets.
- Broil about 8 inches from heat, turning once, for about 6 minutes, or until fish flakes easily with a fork.
Nutrition Facts : Calories 132.7, Fat 4, SaturatedFat 1.1, Cholesterol 75.6, Sodium 549.8, Carbohydrate 1.5, Fiber 0.1, Sugar 1.2, Protein 21.7
PARMESAN BROILED FLOUNDER
Make and share this Parmesan Broiled Flounder recipe from Food.com.
Provided by Julesong
Categories Broil/Grill
Time 15m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Place fillets in a single layer on a lightly greased or pan sprayed, shallow oven-to-table type broiler pan. Brush with lemon juice.
- In a small bowl, combine remaining ingredients to make the cheese topping mixture. Set aside.
- Broil fillets 4 to 6 minutes or until fish flakes easily when tested with a fork. (Time will depend on the thickness of the fillets and temperature of your oven/broiler.).
- Remove fillets from oven. Spread with Parmesan topping.
- Broil an additional 30 seconds or until cheese is lightly browned and bubbly (be careful to watch it, or it can burn).
- Garnish with lemon twists and parsley, if desired.
- Note: Mushy cooked fish is a result of either 1) overcooking/overheating, or 2) over-marinating (which, science-wise, is another method of partial cooking, depending on the marinade). Since the flounder in the recipe is not marinated, if the fish comes out mushy I suspect the results are the from overcooking. Either the fish was left under the broiler for too long, the temperature of the broiler is too high, or the rack on which the the pan placed under the broiler is too close to the heat.
Nutrition Facts : Calories 319.9, Fat 19.5, SaturatedFat 10.5, Cholesterol 143.7, Sodium 1112.6, Carbohydrate 1.9, Fiber 0.3, Sugar 0.6, Protein 33.4
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