Caribbean Style Flounder Recipes
CARIBBEAN STYLE FRIED FISH
Adapted from a reader recipe submitted to a Women's magazine . To make this recipe gluten-free suitable- use a gf flour for dusting the fish (my preference is sorghum flour). The suggested fish was Sea Bass, but you can use any fish fillets of your choice.
Provided by Jubes
Categories Caribbean
Time 30m
Yield 4 fish fillets, 4 serving(s)
Number Of Ingredients 10
Steps:
- Wash the fish and pat it dry with absorbent kitchen paper. Squeeze a few drops of lemon or lime juice on to the flesh.
- Place the garlic, onion, spring onion, chilli, coriander and seasoning into a small blender and purée to a paste.
- Spread the paste over the fish and leave it to marinate for at least 15 minutes.
- Heat some oil in a frying pan.
- Put some plain flour in a bowl and dip the fish in it.
- Place the fish in the hot oil, without overcrowding the pan. Fry the fish on each side until golden brown.
- Remove the fish from the pan and place on absorbent kitchen paper to absorb any excess oil.
- Serve with a light salad on the side.
FLOUNDER CARIBE
My mom used to make this when we were kids to get us to eat more fish. It's easy to make and kid-friendly. The recipe calls for flounder but I guess any mild white fish would work.
Provided by loof751
Categories Healthy
Time 40m
Yield 4-6 serving(s)
Number Of Ingredients 7
Steps:
- Chop the pepper and onions.
- Roll the fish fillets jelly-roll style (from the short end) and place the bundles in a buttered baking dish.
- In a medium bowl combine the undiluted soup, chopped pepper and onions, thyme, worcestershire sauce and wine.
- Pour sauce over fish.
- Bake at 350 degrees for 20-25 minutes.
Nutrition Facts : Calories 134.8, Fat 2.6, SaturatedFat 0.6, Cholesterol 51.1, Sodium 625.2, Carbohydrate 11.3, Fiber 1.2, Sugar 6.6, Protein 15.4
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