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Flounder In Nut 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 - Spain recipe how to bake a flounder fillets in a microwave oven in the almonds sauce, made of almonds, filberts, bread, parsley, and garlic in a caserole.
Ingredients:
- 2 pounds fresh Flounder or
Sole filets
- 1/2 cup almonds
- 1/2 cup filberts
- 1 slice toasted bread
- 1 tbsp finely-chopped parsley
- 1 clove garlic, peeled
- 1/4 tsp salt
- Pepper to taste
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Serves/Makes: 6
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How to cook Flounder In Nut Sauce:
- Place the fillets in salt water and let it soak for 10 minutes.
- Rinse well under cold running water, drain it well.
- Blend almonds, filberts, bread, parsley, and garlic in the blender until the nuts are finely chopped and the breadcrumbs are formed. If no blender is available chop as finely as possible with a knife.
- Place the fish in a covered casserole. Add 1/4 cup water and cook, covered, in the microwave oven until the fish is almost done (about 5 to 8 minutes).
- Drain the cooking liquid and reserve. Add it and, if needed, more water, to the nut-herb mixture to form a light sauce. There should be about 1 cup of the sauce.
- Add the salt and pepper. Pour over the fish and continue cooking, covered, in the microwave oven until the fish is tender and the sauce bubbling.
Notes:
This Flounder In Nut Sauce is a very affordable dish. It is delicious, simple, quick and very easy to cook. The Spain name for the Flounder In Nut Sauce recipe is Lenguado Con Salsa.
This recipe for Flounder In Nut Sauce serves/makes: 6
Main Ingredient: Flounder or
Gray Sole or
Sole
Preparation Method: Baked
Cuisine: Spain
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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Flounder Recepies
Fish Recepies
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