Flavorful Flounder Recipes

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FLAVORFUL FLOUNDER FOR THE OVEN



Flavorful Flounder For the Oven image

My variation on an already fantastic fish recipe. I just tweaked it to make it easier for myself. I'm all about ease when it comes to cooking these days.

Provided by Lola

Categories     Seafood     Fish

Time 25m

Yield 8

Number Of Ingredients 8

cooking spray
2 pounds flounder fillets, rinsed and patted dry
¼ teaspoon salt
3 tablespoons lemon juice, divided
½ cup grated Parmesan cheese
¼ cup butter, melted
3 tablespoons mayonnaise
3 tablespoons chopped green onions

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

FLAVORFUL FLOUNDER



Flavorful Flounder image

"When my grandparents lived in the Florida Keys, Grandpop went fishing every day," recalls Tammy Sanborn of Alto, Michigan. "They ate fish often, so Grandmom had to find creative ways to serve it. The Parmesan cheese in this fast recipe adds just the right flavor."

Provided by Taste of Home

Categories     Dinner

Time 15m

Yield 6 servings.

Number Of Ingredients 7

2 pounds flounder or sole fillets
2 tablespoons lemon juice
1/2 cup grated Parmesan cheese
1/4 cup butter, melted
3 tablespoons mayonnaise
3 tablespoons chopped green onions
1/4 teaspoon salt

Steps:

  • Coat a piece of heavy-duty foil (about 14 in. x 14 in.) with cooking spray. Place fillets on foil; brush with lemon juice. Crimp foil, forming edges. Place foil flat on the grill (do not seal). Grill, covered, over medium-hot heat for 4 minutes. Combine Parmesan cheese, butter, mayonnaise, onions and salt; brush over fillets. Grill 3-4 minutes longer or until fish flakes easily with a fork.

Nutrition Facts : Calories 272 calories, Fat 17g fat (7g saturated fat), Cholesterol 99mg cholesterol, Sodium 447mg sodium, Carbohydrate 1g carbohydrate (1g sugars, Fiber 0 fiber), Protein 28g protein.

FLOUNDER FILLETS IN LEMON SAUCE



Flounder Fillets in Lemon Sauce image

Flounder Fillets in Lemon Sauce always turn out juicy, flaky, and amazingly tasty every time! The lemon sauce is sublime with every bite, you'll fall in love with this recipe - hands down. Super quick and easy, making dinner a snap!

Provided by 2 sisters recipes

Categories     Seafood Recipes

Time 12m

Number Of Ingredients 10

frozen flounder fillets - about 3 to 4 fillets
1 Tbsp. extra virgin olive oil
1 Tbsp. butter
1/8 tsp. sea salt
1/4 tsp. herbs de Provence
pinch of cayenne pepper
1/8 tsp. dried oregano
1 Tbsp. finely chopped parsley
2 Tbsp. white wine
3 Tbps. lemon juice, plus extra

Steps:

  • First, thaw the frozen flounder fillets either on the counter or overnight in the fridge. Open the packages, and drain the excess water from their packaging. Give them a quick rinse under running water, and allow them to drain again.
  • Next, in a 10-inch non-stick skillet, heat olive oil and butter on low heat, until the butter melts.
  • When the butter is melted, add the fillets to the skillet. Sprinkle over them with some sea salt, herbs de Provence, oregano, and cayenne pepper.
  • Cook them on low heat for 30 seconds to one minute. They will start to release excess water, and that's fine.
  • Pour in the wine and lemon juice, and sprinkle over them with freshly chopped parsley. Then cover with a lid.
  • Simmer for 4 to 6 minutes or more, ( depending on how thick the fillets are) until the fish turns opaque-white-ish and the sauce is reduced a little. And the fish flakes off with a fork.
  • When the flounder fillets are fully cooked. Turn off the heat. Squeeze additional lemon juice over the fish (about 1 tablespoon, or more). Then serve.
  • Serves 2

Nutrition Facts : Calories 127 calories, Carbohydrate 0.7 grams carbohydrates, Fat 9.3 grams fat, Protein 13.3 grams protein, ServingSize 1 serving

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