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Italian Poached Flounder 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.
Poached Flounder Recipe - Italian easy recipe how to poach flounder fillets with milk, garlic powder, package spinach, and rice.
Ingredients:
- 4 fresh Flounder fillets (about 6 oz each)
- 1 cup milk
- 1/4 tsp garlic powder
- Salt and pepper to taste
- 1 package spinach
- 2 cups rice
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Serves/Makes: 4
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How to cook Italian Poached Flounder:
- Place the pieces of fillets in salt water and let it soak for 10 minutes.
- Rinse well under cold running water, drain it well.
- Cook rice.
- Put the flounder fillets, milk, garlic powder, salt and pepper into a skillet and cook until the flounder fillets are done.
- Cook frozen spinach
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- Place rice on platter. Top with the poached flounder fillets.
- Cut a corner off the plastic spinach package and squeeze contents over the poached flounder fillets.
Notes:
This Italian Poached Flounder is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Italian Poached Flounder serves/makes: 4
Main Ingredient: Flounder
Preparation Method: Broiled/Grilled
Cuisine: Italian
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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