FROZEN FLOUNDER RECIPES RECIPES

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.

Steps:

• Preheat the oven to 350 degrees F.
• In a medium saute pan over low heat, melt the butter; add the onion and a pinch of salt and sweat until translucent. Add the garlic and continue to cook for another minute. Add the spinach and lemon zest and cook until just heated through. Season with the salt and pepper, add the parsley, and stir to combine. Remove from the heat and keep warm.
• Place the heavy cream and wine into a saucepan over medium heat. Once the mixture begins to simmer, gradually add the cheese and stir until melted. Set aside and keep warm.
• If the fillets are large, cut in half. Season each filet on both sides with salt and pepper. Divide the spinach mixture evenly among the fillets and roll the fish around the mixture. Place the rice into a 2 1/2-quart casserole dish and spread evenly. Place each roll on top of the rice, seam side down. Pour over the cheese sauce and place in the oven for 25 minutes. Allow to cool for 5 minutes before serving.