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Baked Flounder In Parchment 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 - Chinese recipe how to bake flounder fillets in parchment sheets, seasoned rice vinegar, soy sauce, fresh ginger, scallions, and green onions to garnish.
Ingredients:
- 4 fresh Flounder fillets (4 to 6 oz each).
- 2 tsp seasoned rice vinegar
- 2 tsp soy sauce
- 2 tsp fresh ginger, grated peeled
- 2 scallions, thinly sliced
- 2 large green onions for garnish
- Boiled white or brown rice for serving
- 4 (12 x 16 inches) sheets cooking parchment paper or foil
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Serves/Makes: 4
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How to cook Baked Flounder In Parchment:
- 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 under cold running water, drain it well.
- Preheat oven to 400 degrees F.
- Cut green onion tops into 2" by 1/4" matchstick strips reserve for garnish. Thinly slice white part of green onions.
- Stir together soy sauce and rice vinegar in a small bowl.
- With short ends of parchments sheets facing you, place one fillet parallel to a short end in the middle of each sheet.
- Sprinkle each flounder fillet with 1/4th of ginger, scallions, and soy mixture, then fold parchment over flounder fillet and crimp to seal packets.
- Place flounder fillets on a baking sheet and bake in middle of oven until packets are puffed and browned (about 6 to 8 minutes).
- To server, cut packets open and garnish fish with reserved green-onion strips.
- Serve the Chinese Baked Flounder with boiled white or brown rice
Notes:
This Baked Flounder In Parchment is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Baked Flounder In Parchment serves/makes: 4
Main Ingredient: Flounder
Preparation Method: Baked
Cuisine: Chinese
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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