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Baked Flounder Florentine 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 - Italian recipe how to bake flounder fillets with onion, chopped thawed spinach, dill, nutmeg and paprika in white wine and lemon juice mixture.
Ingredients:
- 1 pound fresh Flounder fillets
- 2 tbsp instant minced onion
- 1 package (10 ounces) frozen chopped spinach, thawed
- 3/4 tsp dill weed, divided
- 1/16 tsp ground nutmeg
- 1/3 cup dry white wine
- 1 tbsp lemon juice
- 1/4 tsp paprika
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Serves/Makes: 4
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How to cook Baked Flounder Florentine:
- Mix minced onion and 2 tbsp of water and let it stand 10 minutes to soften.
- Place thawed spinach in a strainer and press out as much liquid as possible.
- Combine spinach with 1/2 teaspoon dill weed, nutmeg and onion In a small bowl and mix it well. Spread mixture on fish.
- Roll fish fillets, like jelly-roll and fasten with toothpicks if necessary. Place fish in a shallow 6-cup baking pan.
- Combine wine and lemon juice and pour mixture over fish. Sprinkle with paprika and remaining dill weed.
- Preheat the oven to 350°F.
- Bake, uncovered until fish turns opaque, about 25 minutes, spooning the wine mixture over fish occasionally.
Notes:
This Baked Flounder Florentine is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Baked Flounder Florentine serves/makes: 4
Main Ingredient: Flounder
Preparation Method: Baked
Cuisine: Italy
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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