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Nut-Crusted Flounder Fillets 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 - Recipe how to bake flounder fillets with flour, fresh whole wheat crumbs, pecans, eggs, and olive oil. Very easy and fast, could be ready in 15 - 20 minutes.
Ingredients:
- 4 Flounder fillets (4 to 6 ounces each)
- 1/3 cup flour
- 1 cup fresh whole wheat crumbs
- 1 cup pecans, finely chopped
- 1 egg yolk
- 2 egg whites
- 2 tbsp olive oil
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Serves/Makes: 4
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How to cook Nut-Crusted Flounder Fillets:
- Place the fillets in salt water and let it soak for 10 minutes.
- Rinse well under cold running water, drain it well.
- Lightly dust flounder fillets with flour.
- Combine crumbs and nuts in a flat pan.
- Beat egg yolk and whites with 2 tbsp. water in another pan.
- Heat oil in skillet.
- Dredge each flounder fillet in egg wash, then in crumb-nut mixture.
- Saute flounder fillets on each side for 2 minutes or until golden brown.
- Preheat oven to 350°F (180°C).
- Carefully place fish on bake-and-serve platter and bake for 5 minutes.
Notes:
This Nut-Crusted Flounder Fillets is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Nut-Crusted Flounder Fillets serves/makes: 4
Main Ingredient: Flounder
Preparation Method: Baked
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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