RECIPES Asian Flounder
Ingredients
8 green onions
1/4 cup minced fresh cilantro
1 tablespoon minced peeled fresh ginger
2 teaspoons dark sesame oil, divided
4 (6-ounce) flounder fillets, skinned
2 teaspoons rice vinegar
2 teaspoons low-sodium soy sauce
1/8 teaspoon salt
4 lemon slices
Remove green tops from onions; slice onion tops into 1-inch pieces to measure 1/4 cup; set aside. Reserve remaining onion tops for another use. Cut white portions of onions into 2-inch pieces.
Combine cilantro, ginger, and 1 teaspoon oil in a 9-inch pie plate. Fold each fillet in half crosswise. Arrange fish spokelike with thinnest portions pointing toward center of dish. Arrange white onion portions between each fillet. Combine 1/4 cup green onion tops, 1 teaspoon oil, vinegar, soy sauce, and salt; pour over fish. Cover with heavy-duty plastic wrap. Microwave at HIGH 4 minutes or until fish flakes easily when tested with a fork. Garnish each fillet with a lemon slice.
RECIPES - Crispy Flounder and Roasted Tomatoes
Ingredients
2 tablespoons capers
1 tablespoon olive oil
1 pint cherry tomatoes
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup thinly sliced fresh basil
1 cup panko (Japanese breadcrumbs)
1 tablespoon chopped fresh parsley
2 teaspoons chopped fresh thyme
4 (6-ounce) skinless flounder fillets Cooking spray
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 tablespoons olive oil, divided
Preheat oven to 400°.
Combine first 3 ingredients in a large ovenproof skillet; toss to coat. Sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Bake at 400° for 20 minutes. Remove from oven; top with basil.
Combine panko, parsley, and thyme in a shallow dish. Coat fillets with cooking spray; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Dredge fillets in panko mixture. Heat 1 tablespoon oil in a nonstick skillet over medium-high heat. Add 2 fillets to pan; cook 3 minutes on each side or until desired degree of doneness. Repeat procedure with remaining oil and fillets.
RECIPES : Lemon-Garlic Broiled Flounder with Spinach
Ingredients
1/4 cup olive oil
2 tablespoons lemon juice
2 cloves garlic, minced Salt and pepper
1 small onion, chopped
2 10-oz. packages frozen spinach
4 flounder fillets (about 6 oz. each) Zest of
1/2 lemon, optional
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.
RECIPES Crunchy Baked Flounder
Ingredients
1/2 cup panko
1/2 cup grated Parmesan
3 tablespoons unsalted butter, melted
4 flounder fillets (1 1/2 lb.)
Salt and pepper
Preheat oven to 425°F. Mist bottom of a large baking dish with nonstick cooking spray. Combine panko, Parmesan and butter in a small bowl and stir mixture well.
Sprinkle both sides of flounder generously with salt and pepper. Arrange fish in prepared baking dish. Sprinkle panko-Parmesan mixture over fish. Bake until fish is cooked through and crumbs are golden, about 15 minutes. Serve immediately.
RECIPES Baked Flounder with Herb-Caper Butter
Ingredients
4 6-oz. flounder fillets Salt and pepper
2 tablespoons olive oil
2 tablespoons lemon juice
1 clove garlic, minced
2 tablespoons unsalted butter
1 tablespoon finely chopped fresh tarragon
1 tablespoon drained and rinsed capers
Preheat oven to 450ºF. Lightly mist with cooking spray a baking dish just large enough to hold fish fillets in a single layer. Place fillets in baking dish and sprinkle with salt and pepper. Whisk olive oil, lemon juice and garlic in a small bowl and drizzle over fish. Bake until fish is cooked through and no longer translucent, 7 to 10 minutes.
While fish is cooking, melt butter in a small pan until foamy. Stir in tarragon and capers. With a spatula, transfer cooked fish to plates and spoon butter sauce on top. Serve immediately.
Preheat oven to 220 degrees.
