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Baked Flounder Fillets with Avocado Sauce Recipe.
The flounder have sweet, delicate white flesh that chefs and consumers everywhere enjoy: low fat, fine-textured meat and delicate mild flavor. The combined nutrient strengths of flounder make it an outstanding food for helping stabilize blood sugar, may protect against ischemic stroke, may reduce risk of heart arrhythmia, preventing cholesterol from clogging arteries, may protect against leukemia, multiple myeloma, lymphoma and kidney cancer.
Flounder, 1 fillet (4.5 oz. / 127g) provides Calories: 148, Protein: 30.7g, Carbohydrate: 0.0g, Total Fat: 1.9g, Fiber: 0.0g, Selenium: 74mcg, Vitamin B12: 3.2mcg, Potassium: 437mg, Vitamin B6: 0.30mg. 0.657 grams of omega-3 fatty acids, derived from Eicosapentaenoic Acid: 0.309g, Docosahexaenoic Acid: 0.328g, and Alpha Lipoic Acid: 0.020g is improving the ratio of good cholesterol to bad cholesterol.
Baked Flounder Recipe - easy recipe how to bake flounder fillets with avocado, butter, lemon juice, garlic powder, salsa, cream, Dijon mustard, and breadcrumbs.
Ingredients:
- 4 fresh Flounder fillets (about 6 ounces each).
- 1 small ripe avocado coarsely chopped
- 3 ounces butter
- 2 tbsp lemon juice
- 1/4 tsp garlic powder
- 2 tbsp salsa
- 2 ounces cream
- 1 tsp Dijon mustard
- 1/3 cup fine dry breadcrumbs
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Serves/Makes: 4
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How to cook Baked Flounder Fillets with Avocado Sauce:
- Wash the pieces of fish thoroughly under cold running water.
- Place the pieces of fillets in salt water and let it soak for 10 minutes.
- Rinse well fillets under cold running water, drain it well.
- Combine the avocado, butter, 1 tbsp. lemon juice, salsa and garlic in a blender cover and process until smooth. Set mixture aside and warm.
- Combine Dijon mustard and cream dip the flounder fillets in mustard mixture, and dredge in breadcrumbs.
- Preheat the oven to 450°F.
- Place on an buttered baking dish and bake for 7 minutes.
- Turn the flounder fillets over, and bake for 7 minutes more or until fish flakes easily with a fork.
- Top the baked flounder fillets with the warm avocado sauce and serve.
Notes:
This Baked Flounder Fillets with Avocado Sauce is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Baked Flounder Fillets with Avocado Sauce serves/makes: 4
Main Ingredient: Flounder
Preparation Method: Baked
How to fillet flounder:
Insert the blade of a sharp knife on one side behind the head and cut in an arc down to the bone.
Then achieve the flesh along the sides and across the tail.
Insert the knife behind the head and slip the knife down rib cage, cutting the fillet away from the ribs.
To skin the fillet, place it skin-side down on a board and starting from the tail, slide a sharp knife between the skin and the flesh.
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