How to cook flounder?

[aandd]

I bought some flounder, but I"m not sure how best to cook it. Should I just bake it in the oven? Most of the recipes I found stuffed, rolled it, or breaded it... and I want to keep it as carb light as possible.

 

[sublime35]

you could grill, pan fry (with some Pam), bake or broil it. Just have to watch it so that it doesn't dry out. Add your fav. seasonings too.

 

[natty]

you could grill, pan fry (with some Pam), bake or broil it. Just have to watch it so that it doesn't dry out. Add your fav. seasonings too.

Thats how I would cook it.

 

[obiwan9962]

flounder is similiar in texture and taste to sole and vaguely to halibut
so about any way you'd prepare those would apply to flounder

two of my favourite ways are:

1. almondine, either crust with almond flour or just sautee it in some butter, let the butter brown a bit, if not using almond flour, add sliced almonds, then alittle lemon juice, a splash of white wine and some parsely finish with sea salt and fresh pepper

2. ala nage, in a pan add alittle white wine, fish stock/clam juice/water to cover the fish, add julienned leeks, carrots, and celery, saffron and/or fennel bulb optional, a sprig of thyme, a pat of butter, sea salt and pepper, poach (just below a boil) till done with flounder that's a few minutes until the flesh gets white and flaky...serve in broth

there are many ways if you want different ways let me know i can suggest some asian flavours, italian, english, etc

 

[jenscats5]

Ahhhhhhhhh Obi!! Always a delicious response.....

Also: Take a piece of tin foil & fold it in half & spray with cooking spray. Place fish on 1/2 of the foil, season as desired (Mrs Dash, lemon juice, lime juice, pepper, etc) & fold the foil over.....folding the 3 sides to form a pouch & bake at 350 for about 20 mins....

Grouper with Puttanesca Sauce

from Cooking Light Magazine....

4 (6-ounce) grouper or flounder fillets
1/8 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
1 1/2 teaspoons olive oil
1 cup thinly sliced onion
1 tablespoon bottled minced garlic
1/4 teaspoon dried oregano
1 (28-ounce) can whole tomatoes, drained
1/3 cup chopped pitted kalamata olives
2 tablespoons capers
1/4 cup chopped fresh flat-leaf parsley (optional)

Heat a nonstick grill pan over medium-high heat. Sprinkle fish with salt and pepper. Coat pan with cooking spray. Add fish to pan; cook 5 minutes on each side or until fish flakes easily when tested with a fork.
While fish cooks, heat oil in a large nonstick skillet over medium heat. Add onion; cook 4 minutes or until tender, stirring frequently. Add garlic, oregano, and tomatoes; bring to a boil. Reduce heat, and simmer 6 minutes, stirring frequently. Stir in olives and capers; cook 1 minute. Spoon tomato mixture over fish. Sprinkle with chopped parsley, if desired.

Yield: 4 servings (serving size: 1 fillet, 3/4 cup tomato mixture, and 1 tablespoon chopped parsley)

NUTRITION PER SERVING
CALORIES 238(18% from fat); FAT 4.8g(sat 0.8g,mono 2.5g,poly 0.8g); PROTEIN 35.5g; CHOLESTEROL 63mg; CALCIUM 142mg; SODIUM 736mg; FIBER 1.5g; IRON 2.4mg; CARBOHYDRATE 12g



I made the lazy Girl's version of this tonite for dinner using Tilapia fillets I bought at Acme -- $1 a pouch!!

Spray a glass baking pan with cooking spray. Lay the thawed filets in the pan -- I used 2 pouches -- 4oz each. Spray top of filets with cooking spray. Sprinkle with pepper, garlic powder, Mrs Dash Xtra Spicy & Mrs Dash Italian Seasoning. Spoon a couple spoonfuls of Canned Diced Tomatoes over the top of the fish. Bake for 15-20 minutes, until fish is done @ 375 degrees F. Yum yum yum!!

Again, Tilapia simply baked with lemon/lime juice, Cajun spice, pepper and/or any Mrs Dash flavors....be sure to spray the pan with cooking spray so it won't stick....

Mrs Dash Garlic & Herb is good & you could bake the fish with that & some veggie broth....

Tomato Herb Mrs Dash with some canned diced tomatoes....

Mrs Dash Extra Spicy + some broth or some of the Jalapeno Diced Tomatoes

Lemon Pepper seasoning + a little extra lemon juice or broth


Here's a recipe from M&F Hers this month that sounds good:

Snapper Vera Cruz

1/3 cup chopped onion
2 large garlic cloves, minced or crushed
2/3 cup chopped, seeded fresh plum tomatoes (or canned diced tomatoes)
2 Tblsp minced fresh Jalapeno chili peppers
1/4 up finely chopped green olives (about 6 Queen Size)
1 Tblsp. capers
1/4 tsp. salt
3 Tblsp water
2 snapper fillets, 6 oz each (or halibut or haddock)
1 whole lime
Cooking spray

Spray a medium frying pan with spray & place it over medium-high heat. Add onion & garlic & cook until tender, but not browned, approx. 3-5 minutes.

Add tomatoes, jalapenos, olives, capers, salt & water. Allow mixture to boil, cover pan, then reduce heat & simmer until tomatoes are slightly softened & warm, approx. 7-10 minutes.

Add fish to simmering sauce & squeeze juice of the entire lime over the fillets. Spoon some sauce on top, then cover pan & cook about 6-10 minutes until fish is no longer translucent. Serve immediately.

 

[obiwan9962]

Ahhhhhhhhh Obi!! Always a delicious response.....

Also: Take a piece of tin foil & fold it in half & spray with cooking spray. Place fish on 1/2 of the foil, season as desired (Mrs Dash, lemon juice, lime juice, pepper, etc) & fold the foil over.....folding the 3 sides to form a pouch & bake at 350 for about 20 mins....

thanks momma