Does anyone have a good flounder recipe?

MamaKatel

I am looking for a flounder recipe that is light in calories. Its really the only thing I have on hand tonight, and i've never made flounder in particular before. Any ideas would be great, thanks!

Sgriffin2382

I am not sure about flounder, but I cook cod quite often. Just season it with garlic salt, pepper, and herbs de provence (I have no idea what that is but it is in my spice rack). Put a little EVOO in the frying pan and wait a few minutes for it to heat up (medium high heat). Cook 4-5 minutes on both sides. I tend to have that, brown rice, and steamed broccoli during the week for most meals :-) All you have is the calories from the fish and the EVOO.

tbisca1

I had posted this one a while back and it was really good only 424 calories for 1 serving which was 2 fillets.

6 flounder fillets (or any white fish)
1/4 cup red onions, chopped
1/4 cup green bell peppers, chopped
3 tablespoons butter (I use Smart Balance Light with Flax)
3 tablespoons whole wheat flour
salt and pepper
1 teaspoon fresh tarragon or dry
1 teaspoon fresh basil or dry
1/2 cup fat-free milk
3 tablespoons Light Sour Cream---(this wasn't included in the original recipe but I found it made it creamier)
3/4 cup 2% reduced fat mozzarella cheese, shredded

Directions:
Prep Time: 10 mins
Total Time: 35 mins
1 Saute the onions and bell pepper in butter until the vegetables soften.
2 Add flour, salt, pepper, tarragon, basil, and milk, stirring until blended.
3 Cook sauce until it thickens, stirring constantly.
4 Lower the heat and add light sour cream and mozzarella cheese, stirring until the cheese just melts. Do NOT boil the cheese or it will get stringy.
5 Rinse the flounder fillets in cold water, then drain and pat dry.
6 Arrange the fish in a single layer in an oblong baking dish.
7 Spoon the sauce over all.
8 Bake at 425ºF for 8 to 10 minutes or until the fish flakes easily when tested with a fork.

kaitimae

I just put a little (real, mind you) butter in a pan, add whatever spices I feel like, and then add the fish once the butter has melted! Cook it a few minutes per side, and you are done! Easy!

ejmcam

This recipe is from clean eating magazine. I've never had it with flounder but I have made it with tilapia and I love it. I just dont really love flounder. Baked Pecan Crusted Flounder (fr Clean Eating Magazine) Serves 4

Ingredients:

Olive Oil Cooking Spray

4- 4oz Flounder Fillets

1 1/2 tsp honey

1 1/2 tsp mustard

1 packet Stevia (or splenda)

1/4 tsp Sea Salt

1/4 tsp Cayenne Pepper

1/4 cup unsalted pecan pieces



Preheat oven to 425. Coat baking sheet with cooking spray & place fillets on sheet

Combine honey, mustard, stevia and cayenne. Brush mixture on fillets, sprinkle with pecans and coat with cooking spray. Bake for 12 minutes.

MamaKatel

Thanks, these are all great ideas!