Salt Free Flounder With Cumin And Peppers Recipes

LEMON-PEPPER FRESH FLOUNDER FILLETS

Steps:

• Place bran cereal in a blender; blend until pulverized. Transfer to a shallow bowl and mix in lemon-pepper seasoning.
• Heat oil in a deep skillet over medium heat to 350 degrees F (175 degrees C).
• Place flour in a medium bowl. Whisk egg and milk together in another medium bowl. Dredge a flounder fillet in flour; shake off excess. Dip into egg mixture. Lift up so excess egg drips back in the bowl. Press into crushed bran to coat both sides. Place the breaded flounder, unstacked, onto a plate. Repeat with remaining fillets.
• Add fillets to the hot oil and deep fry for 3 minutes, turning once halfway through. Remove to a paper towel-lined plate to drain.

SALT-FREE FLOUNDER WITH CUMIN AND PEPPERS

Steps:

• Pat flounder dry with paper towels and sprinkle with juice of half the lemon, one-half teaspoon of the cumin and the cayenne pepper. Set aside. Finely chop the lemon half that was juiced and reserve it.
• Preheat oven to 400 degrees.
• Heat half the oil in a skillet, add the onion and peppers and saute until tender. Add the garlic and stir in the reserved chopped lemon. Oil a baking dish that is at least 12 inches long.
• Arrange the flounder fillets, overlapping each other in the baking dish. Spread the vegetable mixture over and around the fish.
• Combine the remaining two tablespoons of olive oil with the remaining one-half teaspoon of cumin and the sherry vinegar and sprinkle over the fish. Bake 20 minutes.
• Just before serving sprinkle fish with the juice of the remaining half of the lemon and the parsley.

CUMIN SALT

Steps:

• Mix all the ingredients.

BAKED FLOUNDER WITH PEPPERS AND TOMATOES

Steps:

• Preheat oven to 350 degrees.
• Place the fillets in an oven proof baking dish.
• Sprinkle with salt and pepper.
• Set aside.
• Char the bell peppers using either a gas range burner or the broiler.
• Quickly place in a paper bag to steam.
• Remove when cool enough to handle.
• Remove the skin and seeds and chop.
• Coat a nonstick skillet with cooking spray.
• Sauté the onion and garlic until onions are wilted.
• Add the peppers and tomatoes and cook stirring over high heat for 3 minutes.
• Stir in the tarragon and vinegar.
• Spoon the vegetables over the fish fillets and bake for 15 to 18 minutes until the fish is just opaque.
• Serve immediately.