Baked Flounder With Low Fat Cream Sauce Recipes

facebook share image   twitter share image   pinterest share image   E-Mail share image

20 BEST WAYS TO COOK FLOUNDER (+RECIPE COLLECTION)



20 Best Ways To Cook Flounder (+Recipe Collection) image

If you're looking for some easy flounder recipes that'll get your taste buds tingling, you've come to the right place. These recipes are light and tasty.

Provided by insanelygood

Categories     Dinner     Recipe Roundup     Seafood

Number Of Ingredients 20

Baked Flounder with Lemon Garlic and Butter
Pan-Seared Blackened Flounder
Baked Flounder with Tomatoes and Basil
Flounder Milanese with Arugula and Tomatoes
Spinach Stuffed Flounder
Flounder Piccata
Broiled Flounder with Lemon Cream Sauce
Fried Flounder with Tartar Sauce
Skillet Cajun Spiced Fish with Tomatoes
Spicy Garlic Soy Baked Flounder in a Foil Pouch
20-Minute Baked Flounder
Fish En Papillote
Flounder Meunière
Crab Stuffed Flounder
Flounder with Shrimp Stuffing
Thai Steamed Fish in Coconut Sauce
New England Clam Chowder
Crispy Fried Flounder Chinese-Style
Flounder Fillets with Pesto
Homemade Fish Cakes

Steps:

  • Select your favorite recipe.
  • Organize all the required ingredients.
  • Prep a delicious flounder recipe in 30 minutes or less!

Nutrition Facts :

BAKED FLOUNDER FILET OREGANATA - LIGHTENED!



Baked Flounder Filet Oreganata - Lightened! image

Baked Flounder Filet Oreganata - Lightened! This is a white fish that has a soft, flaky moist texture that melts in your mouth with every bite when it's baked in a bath of wine and lemon juices. And we lightened up our mom's recipe to reduce some of the fat and calories.

Provided by 2 sisters recipes

Categories     Seafood Recipes

Time 27m

Number Of Ingredients 13

1 pound (16-ounces) fresh flounder filets (about 2 large filets)
1 garlic clove- minced
1 lemon - juiced
3 Tbsp. plain bread crumbs
2 tsp. grated parmesan cheese
1/4 tsp. organic garlic powder
2 tsp. dried parsley flakes
1/8 tsp. cayenne pepper (optional)
1/4 cup white wine
1 Tbsp. extra virgin olive oil
1/8 tsp. sea salt
fresh ground black pepper to taste
vegetable cooking spray oil

Steps:

  • Preheat the oven to 375 degrees F (190C).
  • In a 9 x 6 baking dish, or a 9 x 13 baking dish, spray generously with cooking spray.
  • Lay the flounder fillets into the dish, side by side.
  • Scatter all the dry seasonings, bread crumbs, grated cheese, and minced garlic on top of each flounder. Add some sea salt and black pepper on top.
  • Drizzle each flounder with extra virgin olive oil.
  • Gently pour the white wine and 1/2 of a lemon juiced around the fish, not directly on top.
  • Save and reserve the other half of lemon juice to add in just before serving.
  • Bake uncovered, for 20 to 22 minutes.
  • Remove from oven. Pour the other half of lemon juice on top of the filets. Allow the juices to absorb into the fish, and cool down for 2 minutes. Then serve.
  • Serves 2 to 4

Nutrition Facts : Calories 198 calories, Carbohydrate 4.6 grams carbohydrates, Fat 5.5 grams fat, Protein 28.3 grams protein, ServingSize 1 serving

FLAVORFUL BAKED FLOUNDER RECIPE



Flavorful Baked Flounder Recipe image

My simple and light baked flounder features tender flounder fillets and a crispy Panko and Parmesan breadcrumb topping! It's a delicious dinner that can be baked to perfection in the oven and served in 20 minutes!

Provided by Hazel Rody

Categories     Main Dish

Time 20m

Number Of Ingredients 6

2 lbs founder fillets (thawed if from frozen)
▢½ cup Panko breadcrumbs
▢½ cup Parmesan cheese (grated)
▢1 ½ tablespoon olive oil (extra virgin)
▢each, salt & pepper (optional, to taste)
▢lemon wedges (optional - zest half your lemon if desired)

Steps:

  • Preheat the oven to 425°F (218°C) and pat the flounder fillets dry with paper towels on all sides.
  • Season flounder fillets with salt and pepper on a baking sheet lined with parchment paper.
  • Combine the Panko, Parmesan cheese, and olive oil in a small mixing bowl until the breadcrumbs are slightly moistened. Spread the Panko mixture on top of the fillets.
  • Bake at 425°F (218°C) for 15 minutes, or until the flounder is cooked to your liking.
  • Remove from the oven and serve right away with lemon wedges.

Nutrition Facts : ServingSize 4 servings, Calories 343kcal, Fat 13g, SaturatedFat 4g, Carbohydrate 6g, Fiber 1g, Protein 51g, Cholesterol 112mg

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

BAKED FLOUNDER WITH DILL AND CAPER CREAM



Baked Flounder With Dill and Caper Cream image

Another tasty, easy and light recipe from Cooking Lights Fresh Food Fast magazine. I have used other white fish besides flounder and also again I have added minced garlic to the top of the fish as it bakes. With the cream sauce I also add some lemon pepper which is not stated.

Provided by mama smurf

Categories     Very Low Carbs

Time 20m

Yield 4 serving(s)

Number Of Ingredients 9

1/4 teaspoon black pepper (I use lemon pepper)
1/8 teaspoon salt
4 (6 ounce) flounder fillets
cooking spray
1 garlic clove, minced
1 tablespoon chopped fresh dill
1/2 cup reduced-fat sour cream
2 tablespoons capers, drained
4 lemon wedges

Steps:

  • Preheat oven to 425 degrees.
  • Sprinkle pepper (lemon pepper) and salt evenly over fillets. Place fish on a foil-lined baking sheet coated with cooking spray. Sprinkle fish evenly with the minced garlic. Bake at 425 degrees for 10 minutes; sprinkle evenly with dill. Bake an additional 2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
  • While fish bakes, combine sour cream and capers in a small bowl. Place fish on a serving plate. Serve with sour cream mixture and lemon wedges.

Nutrition Facts : Calories 200.9, Fat 5.7, SaturatedFat 2.8, Cholesterol 93.5, Sodium 351, Carbohydrate 3.3, Fiber 0.8, Sugar 0.1, Protein 33.3

BAKED FLOUNDER WITH PANKO AND PARMESAN



Baked Flounder with Panko and Parmesan image

Here's a simple but tasty flounder recipe. Serve with vegetables, a tossed salad, or rice.

Provided by N8TE

Categories     Seafood     Fish

Time 25m

Yield 4

Number Of Ingredients 7

4 (4 ounce) flounder fillets
¼ cup butter, melted
⅔ cup grated Parmesan cheese
1 cup panko bread crumbs
½ teaspoon salt
ground black pepper to taste
1 pinch dried thyme

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 LOW-FAT CREAM SAUCE



Baked Flounder With Low-Fat Cream Sauce image

This recipe is simple but comes out wonderfully. I add sliced canned new potatoes and fresh asparagus to the baking dish to make a full meal in a single pan.

Provided by RustyDogma

Categories     Low Cholesterol

Time 40m

Yield 2-3 serving(s)

Number Of Ingredients 9

1 lb flounder fillets, skinned
1/2 teaspoon salt
1/2 teaspoon black pepper
3 tomatoes, sliced
2 tablespoons flour
1 1/2 tablespoons margarine, melted
1/2 cup skim milk
1 cup dry white wine
1 teaspoon basil, crushed

Steps:

  • Sprinkle both sides of flounder fillets garlic salt and pepper.
  • Place fillets in a single layer in a greased baking dish 12x8 inches.
  • Arrange sliced tomatoes over top of fillets.
  • Sprinkle tomatoes with garlic salt and pepper.
  • Blend flour into margarine.
  • Add milk gradually and cook until thick and smooth, stirring constantly. Remove from heat and stir in wine and basil.
  • Pour sauce over top of tomatoes.
  • Bake in a 350 oven for 25-30 minutes or until fish flakes easily.

Nutrition Facts : Calories 468.4, Fat 11.8, SaturatedFat 2.3, Cholesterol 110.1, Sodium 916.6, Carbohydrate 20.1, Fiber 2.6, Sugar 6, Protein 47.8

More about "baked flounder with low fat cream sauce recipes"

EASY GARLIC PARMESAN BAKED FLOUNDER RECIPE - THE …
Jun 15, 2022 Bake the flounder and vegetables. Bake in a 350 degrees F heated oven for 7 to 10 minutes. Wearing oven mitts, remove the baking dish and sprinkle ½ cup grated parmesan over the flounder and veg. Place the pan …
From themediterraneandish.com


BAKED FLOUNDER - MELISSASSOUTHERNSTYLEKITCHEN.COM
Jul 24, 2022 Tartar Sauce: In a medium size bowl whisk together 1 cup mayonnaise, 1/2 cup sweet pickle relish OR diced dill pickles, 2 Tbsp minced onion, 1 Tbsp lemon juice, 1 Tbsp chopped fresh dill, 1 tsp granulated sugar, …
From melissassouthernstylekitchen.com


CRAB STUFFED SALMON « RUNNING IN A SKIRT
8 hours ago This is an overview of the instructions to make this Crab Stuffed Salmon recipe, but the full detailed printable recipe is below in the recipe card. Step One: Prepare the Salmon. Using a sharp knife, cut a ¼ inch deep line into the salmon to form a pocket for the stuffing like shown in the photo below.
From runninginaskirt.com


BAKED GROUPER WITH KEY LIME BUTTER SAUCE — KEY WEST, FLORIDA
1 day ago Make Baked Grouper with Key Lime Butter Sauce for a fresh and flavorful dinner. This easy recipe combines flaky grouper with a tangy, buttery sauce for a quick meal in under 30 minutes! ... Low Carb Fish Recipes. ... 33.4 g Total Fat: 20.1 g Saturated Fat: 8.6 g Trans Fat: 0.5 g Cholesterol: 93 mg Sodium: 575.9 mg Potassium: 865.5 mg Fiber: 0.3 ...
From cookinginthekeys.com


50+ HEALTHY JANUARY LOW-FAT RECIPES FOR A NUTRITIOUS
1 day ago Low-Fat Baked Salmon with Dill Yogurt Sauce. Deliciously light and healthy, this Low-Fat Baked Salmon with Dill Yogurt Sauce offers the rich flavors of salmon paired with a refreshing and creamy yogurt-based sauce. It’s a fantastic low-fat meal that’s packed with omega-3 fatty acids and protein, making it a great choice for anyone aiming to ...
From chefsbliss.com


BAKED FLOUNDER RECIPE WITH LEMON BUTTER GARLIC SAUCE
Jun 5, 2023 Preheat oven to 350 degrees F. Lightly pat the fish with paper towels to remove excess moisture. Grease a shallow baking dish, cast-iron skillet, or baking sheet with a bit of butter.
From cucinabyelena.com


BAKED FLOUNDER WITH PONTCHARTRAIN SAUCE - DUDE THAT …
Nov 21, 2020 Blend. Add celery and onion mixture, butter, flour, and minced garlic to a medium cooking pan and stir. Cook for 5 minutes. Add remaining cream sauce ingredients and cook on low heat for an additional 10 minutes. …
From dudethatcookz.com


THE PERFECT FLOUNDER RECIPE WITH A GARLIC BUTTER SAUCE …
4. Is flounder suitable for a low-carb or keto diet? Flounder is an excellent choice for low-carb and keto diets due to its high protein content and low fat. Pairing it with low-carb ...
From chefjeanpierre.com


QUICK FLOUNDER FISH FILLETS IN CREAMY MUSTARD SAUCE
Mar 11, 2022 Mix sour cream, heavy cream and mustard in a small mixing bowl to a smooth consistency. Finely chop onion and the cornichon pickles and add them with the coarse black pepper to the mustard sauce. pour your mixture …
From alltastesgerman.com


BAKED FLOUNDER RECIPE (EASY, FLAKY, FAST!) - WHOLESOME …
Mar 28, 2024 This baked flounder recipe makes flaky, buttery fish in 20 minutes! You only need a few simple ingredients: olive oil, butter, lemon & spices. ... Sauce – I don’t think it absolutely needs it, ... Fat 9.1g. Protein 17.9g. Total Carbs …
From wholesomeyum.com


PANKO PARMESAN BAKED FLOUNDER - CHEF DENNIS
Sep 22, 2022 Can I make Parmesan Panko Baked Flounder in an air-fryer? You sure can. Preheat the Air Fryer at 380°F for 5 minutes. Follow the instructions in the recipe card for making the panko mixture and coating the flounder. Air Fry …
From askchefdennis.com


BAKED FLOUNDER WITH TOMATOES AND BASIL - DUDE THAT …
Jun 24, 2020 Begin by heating your cooking pan to medium heat then add butter. Add the garlic into the pan and stir cook for 1 minute before adding the cherry tomatoes.
From dudethatcookz.com


20-MINUTE BAKED FLOUNDER RECIPE - KILLING THYME
Mar 11, 2016 Place the flounder fillets on a parchment-covered sheet pan or lightly oiled baking dish. Lightly blot them with a paper towel to absorb excess moisture and let the fillets come to room temperature by leaving them out for …
From killingthyme.net


BAKED FLOUNDER WITH LEMON AND BUTTER RECIPE - THE …
Feb 8, 2024 Don't overcook—Fish can quickly become tough and dry if overcooked in the oven.If the fillets are very thin, check for doneness after about 10 minutes. Longer baking time—Thicker cuts of fish may take longer than 25 …
From thespruceeats.com


FLOUNDER PICCATA RECIPE - SKINNYTASTE
Jun 25, 2024 Sole: Like flounder, sole is a mild and delicate white fish that works well in Piccata. It has a slightly firmer texture than flounder, but still cooks quickly and easily. Tilapia: Tilapia is a mild and versatile fish that is often used in a …
From skinnytaste.com


OVEN BAKED BEEF STEW RECIPE (MELT-IN-YOUR-MOUTH)
18 hours ago How to Make Baked Beef Stew. Brown the Beef: Sear the beef until golden for a rich flavor base.; Prepare the Veggies: Chop onions, carrots, and baby potatoes; arrange in the pan with garlic and mushrooms.; Make the Sauce: Whisk together water, red wine, soy sauce, and spices for a savory braising liquid.; Combine and Bake: Pour sauce over beef and …
From thecookingfoodie.com


SIMPLE LEMON BUTTER SAUCE (2-INGREDIENTS) • SIMPLE GRAY T-SHIRT
18 hours ago This easy lemon butter sauce recipe is has just 2 ingredients. It's perfect with pasta, slathered on toast or in desserts needing an extra citrus punch. ... In a small pan over low heat, melt the butter. Keep an eye on it to prevent browning. Add Lemon: Stir in the lemon juice and zest, letting the sauce warm for a minute or two to combine ...
From simplegraytshirt.com


BAKED FLOUNDER RECIPE WITH LEMON GARLIC BUTTER
Jan 31, 2021 Pour the lemon butter mixture over the fish. Sprinkle the flounder with smoked paprika, and bake for 15 to 20 minutes or until the fillets flake easily with a fork.
From morethanmeatandpotatoes.com


BAKED PEARS – WELLPLATED.COM
3 days ago This recipe for baked pears really lets the fruit shine (with a little help from a cinnamon-spiced caramel-like honey brown sugar sauce). While I do love other pear recipes like Pear Crisp and classic poached pears, if you want to pare things down—pun fully intended—to the basics, baked pears are perfection. Other than the pears, this ...
From wellplated.com


Related Search