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Thai Mango Slaw with Baked Flounder Recipe.
The 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.
Baked Flounder Recipe - easy Thai recipe how to bake flounder or sole fillets with lemon and olive oil. Served with the Thai Mango Slaw and green salad. Could be ready in 15 minutes.
Ingredients:
- 4 fresh Flounder or
Lemon Sole fillets (4 to 6 ounces each)
- 1 pound Thai Mango Slaw
- 1/2 lemon
- 1 bag green salad mix
- 1/2 tbsp olive oil
- Ginger salad dressing
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Serves/Makes: 4
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How to cook Thai Mango Slaw with Baked Flounder:
- Place the fish 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).
- In an oven-safe dish, arrange the flounder fillets in a single layer.
- Squeeze the juice of the lemon over the flounder fillets.
- Drizzle with 1/2 tbsp olive oil.
- Bake for 4 - 8 minutes, until fish flakes easily with fork.
- Empty the contents of the salad mix into a large bowl.
- Add ginger salad dressing to taste.
- Serve the Baked Flounder with the Thai Mango Slaw and green salad.
Notes:
This Thai Mango Slaw with Baked Flounder is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Thai Mango Slaw with Baked Flounder serves/makes: 4
Main Ingredient: Flounder or
Sole
Preparation Method: Baked
Cuisine: Thai
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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