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Grilled Flounder with Cucumbers Recipe.
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.
Grilled Flounder Recipe - easy recipe how to grill flounder fillets marinated in cucumber, onion, olive oil, red wine vinegar, fresh mint, sugar, and garlic.
Ingredients:
- 4 Flounder fillets, about 6 ounces each
- 2 tbsp vegetable oil
- Salt and pepper to taste
- Lemon quarters and mint leaves for garnish, optional
Marinade:
- 1 cucumber, peeled, seeded and chopped fine
- 1/2 red onion, sliced very thin
- 1/4 cup olive oil
- 3 tbsp red wine vinegar
- 2 tbsp chopped fresh mint
- 1 tsp sugar
- 1 tsp minced garlic
- Salt and pepper to taste
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Serves/Makes: 4
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How to cook Grilled Flounder with Cucumbers:
- Place the fillets in salt water and let it soak for 10 minutes.
- Rinse well under cold running water, drain it well.
- In a medium bowl gently mix marinade ingredients and set aside. It can be made up to 2 days in advance and kept covered and refrigerated).
- Rinse the flounder fillets under cold water and pat very dry.
- Rub with vegetable oil, sprinkle with salt and pepper and place in a wire mesh grilling basket.
- Grill over medium hot fire 2 minutes per side.
- Meanwhile, place several tablespoons of cucumber-mint mixture on each plate.
- Remove the grilled flounder fillets from grill and serve on top of mixture.
- Garnish with lemons and whole mint leaves.
Notes:
This Grilled Flounder with Cucumbers is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Grilled Flounder with Cucumbers serves/makes: 4
Main Ingredient: Flounder
Preparation Method: Broiled/Grilled
Cuisine: American
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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