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Ingredients
- 3 tablespoons butter
- 2 tablespoons grapeseed oil
- 1 1⁄2 - 2 lbs sole or 1 1/2-2 lbs flounder fillets
- buttermilk
- all-purpose flour
- lemon wedge
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Nutrients
- Calories: 291.4
- Calories from Fat: 157 g
- Total Fat: 17.5 g
- Saturated Fat: 6.6 g
- Cholesterol: 104.6 mg
- Sodium: 199.2 mg
- Total Carbohydrate: 0 g
- Dietary Fiber: 0 g
- Sugars: 0 g
- Protein: 32.2 g
Sautéed Sole or Flounder
A classic dish for the delicate flavor of sole or flounder. See below for variations.
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Ingredients
- 1 teaspoon salt
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1 teaspoon dried basil
- 1 teaspoon fresh ground black pepper
- 1⁄4 teaspoon ground red pepper
- 2 lbs flounder or 2 lbs tilapia fillets
- 2 garlic cloves, minced
- 2 lemons, thinly sliced
- 1⁄2 teaspoon grated lemon rind
- 1 1⁄2 tablespoons lemon juice, fresh
- 1⁄4 teaspoon salt
- 1⁄4 teaspoon dried basil
- 1⁄4 teaspoon pepper
- 1⁄4 cup olive oil
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Nutrients
- Calories: 196.6
- Calories from Fat: 108 g
- Total Fat: 12.1 g
- Saturated Fat: 1.9 g
- Cholesterol: 68.2 mg
- Sodium: 934 mg
- Total Carbohydrate: 3.1 g
- Dietary Fiber: 0.9 g
- Sugars: 0.6 g
- Protein: 19.2 g
Herb Flounder with Lemon Vinaigrette
Need a quick healthy fix to supper? I discovered this recipe in Southern Living, January 2007.
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Ingredients
- 1 lb flounder fillets
- 3 tablespoons butter
- 2 tablespoons dry white wine
- 1 tablespoon lemon juice, fresh squeezed
- 1⁄4 teaspoon salt
- pepper, freshly grated (to taste)
- 1⁄4 cup slivered almonds
- 2 tablespoons fresh parsley, minced
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Nutrients
- Calories: 202.1
- Calories from Fat: 127 g
- Total Fat: 14.2 g
- Saturated Fat: 6.2 g
- Cholesterol: 74 mg
- Sodium: 559.2 mg
- Total Carbohydrate: 2 g
- Dietary Fiber: 0.9 g
- Sugars: 0.5 g
- Protein: 15.7 g
Flounder Amandine
I had some frozen flounder filets I had bought at Costco and wanted to do something just a little special rather…
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Ingredients
- 12 ounces flounder fillets
- 1⁄2 lb lump crabmeat
- 1⁄2 lb small shrimp, cooked and diced
- 1 tablespoon butter or 1 tablespoon margarine
- 1 tablespoon flour
- 1 cup cream
- 1⁄4 cup breadcrumbs
- 1⁄4 cup green onion, diced
- 1 dash white pepper
- 1 dash cayenne pepper
- 2 tablespoons fish stock or 2 tablespoons shrimp stock
- 1⁄4 cup dry white wine
- 1⁄4 cup water
- 1⁄2 bay leaf
- 1 teaspoon garlic, minced
- 1⁄4 cup heavy cream
- 3 tablespoons butter
- 1 tablespoon flour
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Nutrients
- Calories: 273.6
- Calories from Fat: 174 g
- Total Fat: 19.4 g
- Saturated Fat: 11.5 g
- Cholesterol: 135.2 mg
- Sodium: 489.1 mg
- Total Carbohydrate: 6.1 g
- Dietary Fiber: 0.3 g
- Sugars: 0.4 g
- Protein: 17.2 g
Stuffed Flounder
From the Court of Two Sisters in New Orleans.
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Ingredients
- 2 1⁄2 - 3 lbs whole fish, with or without head
- 2 -3 slices lemons
- 2 -3 slices onions
- 2 -3 slices celery
- salt and pepper
- onion salt
- 4 tablespoons lemon juice
- bacon, strips
- 2 -3 tablespoons butter
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Nutrients
- Calories: 115.3
- Calories from Fat: 103 g
- Total Fat: 11.5 g
- Saturated Fat: 7.3 g
- Cholesterol: 30.5 mg
- Sodium: 82.5 mg
- Total Carbohydrate: 4.1 g
- Dietary Fiber: 0.3 g
- Sugars: 1.3 g
- Protein: 0.4 g
Baked Whole Fish
Top baked fish with butter, lemon juice and perhaps sliced almonds.
