COOKING FROZEN FLOUNDER RECIPES

Name: Flounder Piccata
Total time: 30 min
Yield: 4
Cuisine: Italian
Ingredients: 4 flounder filets (17 oz total); freshly ground black pepper; 2 large egg whites; 2/3 cup seasoned bread crumbs; olive oil spray (about 1 tbsp worth); 1 tbsp light butter; juice of 1 lemon (lemon halves reserved); 1/4 cup dry white wine; 1/2 cup fat free chicken broth; 1 tbsp capers (drained); sliced lemon (for serving); 2 tbsp chopped fresh parsley (for serving)

FLOUNDER PICCATA - SKINNYTASTE

Flounder Piccata - Skinnytaste image

Lightly pan fried breaded filet of flounder served in a lemon, wine, butter sauce with capers and parsley. A wonderful way to enjoy flounder, tilapia or any white fish.

Provided by Gina

Categories Dinner

Total Time 30 minutes

Yield 4

Number Of Ingredients 12

Ingredients

4 flounder filets (17 oz total)
freshly ground black pepper
2 large egg whites
2/3 cup seasoned bread crumbs
olive oil spray (about 1 tbsp worth)
1 tbsp light butter
juice of 1 lemon (lemon halves reserved)
1/4 cup dry white wine
1/2 cup fat free chicken broth
1 tbsp capers (drained)
sliced lemon (for serving)
2 tbsp chopped fresh parsley (for serving)

Steps:

Season fish with salt and pepper. Heat oven to 200°.
In a shallow bowl, beat the egg whites. Place the bread crumbs in another dish. Dip each fish filet in the egg whites, then bread crumbs.
Heat a large saute pan over medium to medium-low heat. Spray a generous amount of olive oil spray on one side of the fish, and lay it in the pan, oil side down. Spray the other side of the fish generously to coat and cook for 4 to 5 minutes on each side, until fish is opaque and cooked through.
Set aside on a platter in a warm oven until you make the sauce.
Over medium heat in the same pan, melt butter, add the lemon juice, wine, chicken broth and the reserved lemon halves, salt, and pepper and bring to a boil.
Boil over high heat until the liquid is reduced to half, about 3 - 4 minutes.
Discard the lemon halves, add the capers and spoon the sauce over the fish; place a slice of lemon on each filet and top with fresh parsley.

Nutrition Facts : ServingSize 1 piece, Calories 268.5 kcal, CarbohydrateContent 13.6 g, ProteinContent 34.5 g, FatContent 8 g, SodiumContent 366.5 mg, FiberContent 3 g, SugarContent 0.1 g

FLOUNDER FLORENTINE RECIPE: HOW TO MAKE IT

Flounder Florentine Recipe: How to Make It image

I discovered this recipe several years ago when I was looking looking through some flounder recipes. Even though we're not big fans of fish, we enjoy this dish. It's tasty, healthy and inexpensive. —Debbie Verbeck, Florence, New Jersey

Provided by Taste of Home

Categories Dinner

Total Time 40 minutes

Prep Time 20 minutes

Cook Time 20 minutes

Yield 4 servings.

Number Of Ingredients 11

Ingredients

2 packages (10 ounces each) frozen chopped spinach, thawed and drained
1 pound flounder fillets
3 tablespoons chopped onion
2 tablespoons butter
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon ground nutmeg
1-1/2 cups fat-free milk
1 tablespoon grated Parmesan cheese
1/4 teaspoon paprika

Steps:

Sprinkle spinach in a 13-in. x 9-in. baking dish coated with cooking spray. Top with fillets., In a large saucepan, saute onion in butter until tender. Stir in flour, salt, pepper and nutmeg until blended. Gradually add milk. bring to a boil; cook and stir for 2 minutes or until thickened. , Pour over fillets; sprinkle with Parmesan cheese and paprika. Bake, uncovered, at 350° for 20 minutes or until fish flakes easily with a fork.

Nutrition Facts : Calories 253 calories, FatContent 8g fat (4g saturated fat), CholesterolContent 73mg cholesterol, SodiumContent 480mg sodium, CarbohydrateContent 16g carbohydrate (0 sugars, FiberContent 5g fiber), ProteinContent 30g protein. Diabetic Exchanges 3 lean meat

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