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Parmesan Broiled Flounder Recipe.
Flounder and Lemon Sole 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.
Broiled Flounder Recipe - Recipe how to broil flounder or sole fillets with lemon juice, grated Parmesan cheese, butter, mayonnaise, green onions, and hot pepper sauce.
Ingredients:
- 4 Flounder or
Sole fillets (4 to 6 oz each)
- 1/2 cup Parmesan cheese, grated
- 2 tbsp lemon juice
- 3 tbsp mayonnaise
- 1/4 cup butter, softened
- 3 green onions, finely chopped
- 1/8 tsp hot pepper sauce
- Salt to taste
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Serves/Makes: 4
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How to cook Parmesan Broiled Flounder:
- Place the fillets in salt water and let it soak for 10 minutes.
- Rinse well under cold running water, drain it well.
- Preheat the broiler.
- Place flounder fillets in a greased, shallow baking pan.
- Sprinkle with lemon juice.
- In a small bowl combine Parmesan cheese, mayonnaise, green onions, butter, hot pepper sauce, and salt set aside.
- Broil flounder fillets for 4 to 6 minutes, or until fish flakes easily with a fork.
- Remove broiled flounder from oven and spread cheese mixture on top.
- Broil an additional 30 seconds, or until cheese is lightly browned and bubbly.
- Serve the Parmesan Broiled Flounder warm.
Notes:
This Parmesan Broiled Flounder is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Parmesan Broiled Flounder serves/makes: 4
Main Ingredient: Flounder or
Sole
Preparation Method: Broiled/Grilled
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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