Broiled Flounder Ww Recipes
BROILED FLOUNDER WITH BUTTER AND LEMON
Steps:
- Pre-heat broiler. In a glass baking dish add the lemon juice, chili flake, butter and olive oil. Place in oven for about one minute, just long enough to melt the butter and remove.
- Season fish lightly with salt and pepper. Dredge the fish in the melted butter-lemon mixture and place under broiler for 6 to 8 minutes. To serve place on a serving plate and spoon the sauce from the dish on top.
- Note: Broilers that are under the oven can be too hot for this dish. Ideally you want the dish to broil at least ten to twelve inches below the fire. If your broiler is too close to the fish then use the same method except bake the fish in a 500 degree oven for a very similar effect.
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
GRILLED FLOUNDER
Grilled flounder is a delicious and lean seafood option that pairs well with a variety of accompaniments. Grilling brings out the natural sweetness of the flounder.
Provided by sgre52160
Time 45m
Yield 4
Number Of Ingredients 10
Steps:
- Marinate fillets in lemon juice and lime juice for 30 minutes. Coat a piece of heavy-duty foil (about 14 in. x 14 in.) with nonstick cooking spray (or use foil pan). Pat the fillets dry with a paper towel and place on foil. Crimp foil, forming edges. Place foil flat on the grill (do not seal). Grill, close cover, over medium-hot heat for 4 minutes. Combine Parmesan cheese, butter, mayonnaise, shallots and salt; brush/spoon over fillets. Sprinkle bread crumbs on top. Grill 3-4 minutes longer or until fish flakes easily with a fork.
Nutrition Facts :
BROILED FLOUNDER (SO EASY!)
This is one of the easiest ways to prepare fish. We ate lots of flounder growning up. I say that tongue-in-cheek. We actually did eat lots of fish, but for some reason when she was really little my baby sister declared the only fish she liked was flounder. So whenever we had fish, no matter what kind it was, if somewhat asked what kind of fish it was we always answered, "Flounder (wink,wink)."
Provided by mailbelle
Categories Very Low Carbs
Time 20m
Yield 4 serving(s)
Number Of Ingredients 4
Steps:
- Line a shallow baking pan with aluminum foil. Lightly brush foil with small amount of butter.
- Arrange fish fillets on foil. Brush fillets with remaining butter. Sprinkle Old Bay Seasoning on fillets.
- Broil five inches from heat 10 minutes or until fish flakes easily when tested with a fork. Squeeze lemon wedges over fillets.
BROILED FLOUNDER (WW)
This is from an old WW cookbook (Weight Watchers 365 Day Menu Cookbook), before they had points, but I think if following the WW flex plan this is about 3 points per serving. I also think this will work for other fish -- although the point value may change along with the cooking time if using a thicker fish. This is good served with baked potatoes and salad for a very low point meal that no one will ever guess is Weight Watchers. Although this serves only 2 - it is easily adjusted to serve as many servings as needed.
Provided by ellie_
Categories Very Low Carbs
Time 10m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- Preheat broiler.
- Spray broiler pan/rack with Pam.
- Using the flat side of a knife mash the garlic and salt together to form a paste.
- In a small cup or bowl combine the garlic with the next 3 ingredients (mustard - horseradish).
- Sprinkle both sides of fish with pepper and then transfer fish to the prepared broiler pan.
- Using a pastry brush or a knife, brush garlic/mustard mixture over one side of fish.
- Broil for 5 minutes or until fish is done and flakes easily with a fork.
Nutrition Facts : Calories 159, Fat 2.1, SaturatedFat 0.5, Cholesterol 81.7, Sodium 472.6, Carbohydrate 0.7, Fiber 0.2, Sugar 0.2, Protein 32.2
BROILED FLOUNDER WITH BREAD CRUMB TOPPING
Categories Fish Broil Quick & Easy Mayonnaise Bell Pepper Gourmet
Yield Serves 2
Number Of Ingredients 7
Steps:
- In a heavy skillet cook onion, bell pepper, and garlic in oil over moderately low heat, stirring occasionally, until vegetables are softened and stir in bread crumbs and salt and pepper to taste.
- Preheat broiler.
- On a work surface arrange flounder skinned sides up and spread top with mayonnaise. Sprinkle flounder with bread crumb mixture and on oiled rack of a broiler pan broil about 6 inches from heat until cooked through, about 6 minutes.
BROILED FLOUNDER WITH HERBS & PAPRIKA RECIPE - (3.5/5)
Provided by Wewah
Number Of Ingredients 8
Steps:
- Lay the flounder fillets on a grill pan Combine the olive oil, lemon juice, basil, oregano, thyme, paprika, & garlic together. Brush the flounders with the mixture and broil for 6-8 minutes.
More about "broiled flounder ww recipes"
PAN-FRIED FLOUNDER | RECIPES | WW USA - WEIGHT …
From weightwatchers.com
Cuisine SouthernCategory DinnerServings 4Total Time 25 mins
- Rinse fish; pat dry. Place fish on a plate and spread both sides of fish with mustard; dip into egg white and set aside.
- In a medium bowl, combine cornmeal, Parmesan cheese, thyme, salt and pepper; dust fish with cornmeal-mixture, making sure to cover both sides.
- Coat a large oven-proof skillet with cooking spray and set over medium to medium-high heat; heat oil until shimmering. Add fish to skillet and cook for 2 to 3 minutes on one side; flip fish and cook until done on other side, about 2 to 3 minutes more.
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- Baked Flounder with Panko and Parmesan. Looking to add a little crispiness to your flounder? Check out this panko crusted flounder dish with lemon and parmesan cheese.
- Broiled Flounder with Lemon Cream Sauce. For a quick and easy, yet delicious, flounder recipe, it’s tough to beat this broiled flounder with lemon cream sauce.
- Flounder Piccata. For an Italian spin on fresh flounder, try this Flounder Piccata recipe. Lightly pan-fry the flounder and serve with a lemon, wine, butter sauce, plus capers and parsley.
- Blackened Flounder. If you’re looking for a spicy and bold way to serve your prized flounder, blackened is an excellent choice. Bust out the cast-iron skillet and heat that bad boy up, it’s about to get smoky in here!
- Carribean Flounder Tacos. Bring the flavor of the Caribbean home with these Caribbean flounder tacos. Cooked on the grill (or grill pan) and then served with mango chutney, home-made slaw and topped with cilantro, welcome to fish taco perfection.
- Flounder Oreganata. Looking for a crispy Mediterranean flounder recipe? Flounder Oreganata is your answer. Oregano- and garlic-infused breadcrumbs, fetta orzo, tomatoes, olives and lemon is just the thing to satisfy your taste buds on a beautiful summer night.
- Texas Style Grilled Flounder. This Texas rub is the perfect, savory blend for grilled flounder. It’s simple, healthy, and absolutely delicious. Add some sliced and grilled red potatoes, with some grilled zucchini, and you have yourself a wonderful, healthy meal with minimal clean up.
- Flounder With Lemon Butter Sauce. For an elegant weeknight meal, flounder with lemon butter sauce is tough to beat. Its crispy crust, juicy center, and lemon butter sauce is just the ticket.
- Coconut-Crusted Flounder. Want a sweet, savory way to cook your flounder? Try this coconut-crusted flounder with curried rice and sweet chili-lime sauce.
- Flounder Au Gratin. Crispy, cheesy flounder? Yes, please. Baked with a parmesan, herb, buttery crust, the whole family will fall in love with Flounder Au Gratin.
BROILED FLOUNDER WITH SAUTéED ESCAROLE AND SHELL ... - WW …
From weightwatchers.com
Cuisine ItalianCategory DinnerServings 2Total Time 40 mins
- Cook the pasta according to package directions, omitting the salt, if desired. Drain and set aside.
- Place the escarole in a large Dutch oven. Cook, covered, over medium-high heat until wilted about 4 minutes; drain. Wipe the pot dry. Spray the pot with nonstick spray and set over medium heat. Add the carrot and garlic; cook until carrot is bright orange and garlic is golden, about 2 minutes. Add the escarole, broth, and anchovy to the Dutch oven; simmer, covered, until the flavors blend, 4–5 minutes. Stir in the pasta.
- Meanwhile, line a broiler pan with heavy-duty foil and spray with nonstick spray; preheat the boiler. Place the fish fillets in the broiler pan in one layer. Sprinkle the fish with the salt and season with pepper. Mix the bread crumbs and the oil in a cup until the crumbs are evenly moistened; sprinkle over the fillets. Lightly spray the crumb topping with nonstick spray. Broil the fish 5 inches from the heat until just opaque in the center and the crumbs are deep golden, about 4 minutes. Serve with the escarole and pasta mixture. Yields 1 fish fillet and 11/2 cups escarole-pasta mixture per serving.
BROILED STUFFED FLOUNDER FILLETS RECIPE | MYRECIPES
From myrecipes.com
Servings 6
- Sauté onion, celery, green pepper, and garlic in butter in a large skillet; add crab meat, parsley, pimiento, hot sauce, salt, and pepper, stirring well. Drain bread; squeeze any excess water from bread slices. Add bread to crab meat mixture, stirring until well blended. Cover and simmer over low heat 10 minutes, stirring once.
- Place 3 fillets on a rack in a large broiler pan; spoon one-third of stuffing mixture evenly over each fillet. Top with remaining fillets, and secure with wooden picks. Broil 6 inches from heating element 7 minutes on each side or until fish flakes easily when tested with a fork. Baste frequently with basting sauce while broiling. Transfer stuffed flounder to a serving platter, and serve immediately.
LEMON-GARLIC BROILED FLOUNDER WITH SPINACH RECIPE | MYRECIPES
From myrecipes.com
5/5 (1)Total Time 26 minsServings 4Calories 315 per serving
- Preheat broiler to high, line a broiling pan with foil and set rack 2 inches from heat. In a small bowl, combine 3 Tbsp. olive oil, lemon juice and garlic; season with salt and pepper.
- Warm remaining oil in a skillet over medium-high heat. Sauté onion until softened, 3 minutes. Add frozen spinach, cover and cook until thawed, about 8 minutes. Uncover, season with salt and pepper and drizzle with 1/2 of flavored olive oil. Cook for 4 minutes to simmer off excess liquid. Remove from heat, cover and keep warm.
- Lightly mist foil-lined broiling pan with cooking spray. Arrange flounder fillets on top and season with salt and pepper. Drizzle remaining flavored oil over fish and broil, undisturbed, until opaque and lightly browned, about 6 minutes.
- Divide spinach among 4 plates. Place fish on spinach bed and serve hot, topped with lemon zest, if desired.
PARMESAN BROILED FLOUNDER HEALTHY EATING AT ITS TASTIEST
From allourway.com
4.8/5 (43)Total Time 17 minsCategory Seafood DishCalories 389 per serving
- Place fillets in a single layer on aluminum foil lined shallow pan that's been sprayed with a vegetable spray. Brush the fillets with the lemon juice.
- Broil fillets 4 to 6 minutes or until fish flakes easily when tested with a folk. (The time will depend on the thickness of your fillets and the temperature of the broiler.)
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