Baked Flounder Teriyaki Recipes

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BAKED FLOUNDER TERIYAKI



Baked Flounder Teriyaki image

A splash of dry sherry, a sprinkle of fresh gingerroot and a touch of honey flavor every morsel of this low-fat fish dish.

Provided by Betty Crocker Kitchens

Categories     Entree

Time 1h30m

Yield 6

Number Of Ingredients 10

Cooking spray
1 1/2 lb flounder (about 6 small fillets) or other delicate- to medium-texture fish fillets
1 medium green onion, chopped (1 tablespoon)
2 cloves garlic, finely chopped
1/3 cup dry sherry or apple juice
3 tablespoons lemon juice
2 teaspoons finely chopped gingerroot
1 teaspoon vegetable oil
2 teaspoons honey
1/4 teaspoon pepper

Steps:

  • Spray 13x9-inch pan with cooking spray. If needed, cut fish fillets into 6 serving pieces. Place fish in pan. (If fish pieces have skin, place skin sides down in pan.)
  • In small bowl, mix remaining ingredients; spoon over fish. Cover with foil; refrigerate 1 hour.
  • Heat oven to 375°F. Bake covered 15 to 20 minutes or until fish flakes easily with fork.

Nutrition Facts : Calories 90, Carbohydrate 3 g, Cholesterol 45 mg, Fat 1/2, Fiber 0 g, Protein 12 g, SaturatedFat 1/2 g, ServingSize 1 Serving, Sodium 85 mg, Sugar 2 g, TransFat 0 g

FLOUNDER MILANESE



Flounder Milanese image

Provided by Ina Garten

Categories     main-dish

Time 40m

Yield 6 servings

Number Of Ingredients 14

6 flounder or sole fillets (1 3/4 pounds total)
1 cup all-purpose flour
Kosher salt and freshly ground black pepper
2 extra-large eggs
1 1/4 cups seasoned dry bread crumbs, such as Progresso
Unsalted butter
Good olive oil
6 ounces arugula or mixed salad greens for 6
Lemon Vinaigrette, recipe follows
2 tablespoons drained capers
Freshly grated Italian Parmesan cheese, lemon juice, and fleur de sel, for serving
1/4 cup freshly squeezed lemon juice
1/2 cup good olive oil
Kosher salt and freshly ground black pepper

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.

BAKED FLOUNDER FILLETS IN LEMON-SOY VINAIGRETTE



Baked Flounder Fillets in Lemon-Soy Vinaigrette image

An easy Baked Flounder Fillets recipe that can be prepared in 45 minutes or less.

Categories     Citrus     Fish     Bake     Low Carb     Kid-Friendly     Quick & Easy     Low Cal     Summer     Healthy     Gourmet     Small Plates

Yield Serves 2

Number Of Ingredients 7

two 6-ounce flounder fillets
1 garlic clove
2 tablespoons fresh lemon juice
2 teaspoons soy sauce
1/2 teaspoon sugar
1/2 teaspoon salt
2 tablespoons olive oil

Steps:

  • Preheat oven to 450°F.
  • Arrange fillets in a ceramic or glass baking dish just large enough to hold them in one layer. Mince garlic and in a small bowl combine with lemon juice, soy sauce, sugar, and salt. Whisk in oil until emulsified and pour vinaigrette over fish.
  • Bake fish in middle of oven until just cooked through and no longer translucent, 5 to 7 minutes.

EASY, EXCELLENT BAKED FLOUNDER



Easy, Excellent Baked Flounder image

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

Categories     Seafood     Fish

Time 35m

Yield 4

Number Of Ingredients 7

cooking spray
4 flounder fillets
salt and ground black pepper to taste
¼ cup butter, melted
3 tablespoons white wine
3 tablespoons seasoned bread crumbs
1 pinch paprika, or to taste

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

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