|
|
Orange Baked 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.
Baked Flounder Recipe - Recipe made with flounder fillets, mushrooms, green onions, Italian seasoning, white wine, orange juice, dry sherry, olive oil, soy sauce, and fresh parsley.
Ingredients:
- 2 Flounder fillets (about 6 ounces each)
- 1/2 pound mushrooms, trimmed and sliced
- 6 green onions, trimmed and chopped
- 1/2 tsp Italian seasoning
- 1/4 cup orange juice
- 1/4 tsp soy sauce
- 3 tbsp dry sherry
- 1/2 cup white wine
- 2 tbsp fresh parsley, chopped
- 2 tbsp olive oil
- Ground black pepper and salt to taste
|
Serves/Makes: 2
|
How to cook Orange Baked Flounder:
- Place the fillets in salt water and let it soak for 10 minutes.
- Rinse well under cold running water, drain it well.
- Preheat oven to 350°F (180°C).
- Lightly spray a baking dish with vegetable cooking spray.
- Layer half the mushrooms and green onions in the baking dish.
- Add flounder fillets and sprinkle with Italian seasoning, salt and pepper.
- Cover fillet with remaining green onions and mushrooms.
- Combine wine, orange juice, sherry, olive oil and soy sauce drizzle over the flounder fillets.
- Cover the dish with aluminum foil and bake for 40 minutes or until fish flakes easily when touched with a fork.
- Remove from oven, uncover and sprinkle with parsley; serve immediately.
Notes:
This Orange Baked Flounder is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Orange Baked Flounder serves/makes: 2
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.
Back to top
Flounder Recepies
Fish Recepies
|
|
|
