Crunchy Low Fat Oven Fried Flounder Food

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BAKED FLOUNDER WITH PANKO AND PARMESAN



Baked Flounder with Panko and Parmesan image

Here's a simple but tasty flounder recipe. Serve with vegetables, a tossed salad, or rice.

Provided by N8TE

Categories     Seafood     Fish

Time 25m

Yield 4

Number Of Ingredients 7

4 (4 ounce) flounder fillets
¼ cup butter, melted
⅔ cup grated Parmesan cheese
1 cup panko bread crumbs
½ teaspoon salt
ground black pepper to taste
1 pinch dried thyme

Steps:

  • Preheat oven to 400 degrees F (200 degrees C). Lightly grease a large, shallow baking dish.
  • Arrange flounder fillets on prepared baking dish and brush with 1 tablespoon butter. Combine remaining 3 tablespoons butter with bread crumbs, Parmesan cheese, salt, pepper, and thyme in a bowl; sprinkle over flounder.
  • Bake in preheated oven until fish flakes easily with a fork, 15 to 20 minutes. Carefully transfer fillets to a plate with a spatula.

Nutrition Facts : Calories 331.1 calories, Carbohydrate 19.6 g, Cholesterol 101.6 mg, Fat 17.6 g, Fiber 0.2 g, Protein 29.2 g, SaturatedFat 10.2 g, Sodium 800.1 mg, Sugar 0.1 g

FLAVORFUL FLOUNDER FOR THE OVEN



Flavorful Flounder For the Oven image

My variation on an already fantastic fish recipe. I just tweaked it to make it easier for myself. I'm all about ease when it comes to cooking these days.

Provided by Lola

Categories     Seafood     Fish

Time 25m

Yield 8

Number Of Ingredients 8

cooking spray
2 pounds flounder fillets, rinsed and patted dry
¼ teaspoon salt
3 tablespoons lemon juice, divided
½ cup grated Parmesan cheese
¼ cup butter, melted
3 tablespoons mayonnaise
3 tablespoons chopped green onions

Steps:

  • Preheat oven to 375 degrees F (190 degrees C). Prepare a 9x13-inch baking dish with nonstick cooking spray.
  • Season both sides of flounder fillets with salt. Place into the prepared baking dish. Brush 1 tablespoon lemon juice over fillets.
  • Mix remaining lemon juice, Parmesan cheese, melted butter, mayonnaise, and green onions in a bowl; spoon over the fillets.
  • Bake flounder in preheated oven for 10 minutes. Switch oven to broil; broil fillets until the tops are just browned, 3 to 5 minutes.

Nutrition Facts : Calories 215.7 calories, Carbohydrate 1 g, Cholesterol 81.9 mg, Fat 12.7 g, Fiber 0.1 g, Protein 23.5 g, SaturatedFat 5.4 g, Sodium 312.8 mg, Sugar 0.3 g

LOW CARB OVEN FRIED FISH



Low Carb Oven Fried Fish image

Low Carb Oven Fried Fish is a delicious way to serve up breaded fish - without all of the carbs! The breading is easy to make and turns into a golden crispy coating, perfect to dip into mayo!

Provided by Nora

Categories     Main Course

Time 45m

Number Of Ingredients 11

1/2 cup ground golden flax
1/2 cup ground almonds ((just regular ground almonds, no need to use expensive almond flour!))
1/4 cup grated parmesan
1/2 teaspoon fine sea salt
1 teaspoon ground paprika
1/2 teaspoon dried onion powder
1/2 teaspoon dried garlic powder
1/4 teaspoon baking powder
2 large eggs
1 pound white fish fillet (cut into large-ish pieces (I do about 8-10 pieces))
1/4 cup butter

Steps:

  • Prep: Preheat oven to 430°F. Add a dark-colored pan or baking sheet to the oven as it heats up - the pan you use to bake the fish on needs to be hot to melt the butter on!
  • Make breading: Mix all ingredients for the breading in a shallow dish.
  • Prepare eggs: Add eggs to a SEPARATE shallow dish and beat well.
  • Bread fish: Dip fish into breading to lightly coat. THEN coat fish with egg. FINALLY, coat fish with breading again, this time you can really pack on as much as will stick! (Just place breaded fish pieces on a plate until you've breaded them all.)
  • Melt butter: VERY CAREFULLY remove the pan from the oven. Add 3 tablespoons of the butter to the pan to melt. Spread all over the pan and put the fish pieces on.
  • Bake: Bake the fish for 10 minutes. Flip, add the remaining 1 tablespoon of butter and finish baking for 5-10 minutes or until the coating is crispy and the fish is cooked through.
  • Finish: Broil for 2 minutes for a crisper coating. Let the fish rest on the pan for 2-3 minutes minutes after baking, then serve immediately.

Nutrition Facts : ServingSize 1 serving, Calories 464 kcal, Carbohydrate 10 g, Protein 35 g, Fat 33 g, SaturatedFat 11 g, Cholesterol 175 mg, Sodium 611 mg, Fiber 7 g, Sugar 1 g

BREADED FLOUNDER FILLETS



Breaded Flounder Fillets image

I use flounder in this recipe, but any fish fillets can be prepared with this tasty coating. It's quick and easy when time is short. -Michelle Smith of Sykesville, Maryland

Provided by Taste of Home

Categories     Dinner

Time 20m

Yield 4 servings.

Number Of Ingredients 9

1/4 cup all-purpose flour
1/4 cup cornmeal
1 teaspoon salt
1/2 teaspoon paprika
1/2 teaspoon pepper
2 large egg whites
1/4 cup fat-free milk
4 flounder fillets (6 ounces each)
1 tablespoon grated Parmesan cheese

Steps:

  • In a shallow bowl, combine the flour, cornmeal, salt, paprika and pepper. In another shallow bowl, beat egg whites and milk. Coat fish with cornmeal mixture, then dip into egg white mixture. Coat fish again in cornmeal mixture. , In a 15x10x1-in. baking pan coated with cooking spray, arrange fish in a single layer. Sprinkle with cheese. , Bake, uncovered, at 425° for 8-10 minutes or until fish flakes easily with a fork.,

Nutrition Facts : Calories 236 calories, Fat 3g fat (1g saturated fat), Cholesterol 83mg cholesterol, Sodium 789mg sodium, Carbohydrate 14g carbohydrate (0 sugars, Fiber 1g fiber), Protein 37g protein. Diabetic Exchanges

OVEN-FRIED FISH



Oven-Fried Fish image

When you're looking for a fast, flavorful meal, look no further than fish! Parmesan cheese and special seasonings add a bit of an Italian flair to these fillets. Not only is this recipe low in fat, it's delicious as well. So it's sure to please everyone in the family.

Provided by Taste of Home

Categories     Dinner

Time 25m

Yield 4 servings.

Number Of Ingredients 6

1-1/2 pounds cod or haddock, cut into 3/4-inch pieces
2 tablespoons butter
1/2 cup crushed wheat crackers or seasoned dry bread crumbs
2 tablespoons grated Parmesan cheese
1 tablespoon dried parsley flakes
1/2 teaspoon Italian seasoning

Steps:

  • Place fish in a greased 13-in. x 9-in. baking dish. Brush with butter. In a small bowl, combine the remaining ingredients; sprinkle over fish. , Bake, uncovered, at 425° for 10-15 minutes or until the fish flakes easily with a fork.

Nutrition Facts : Calories 261 calories, Fat 9g fat (0 saturated fat), Cholesterol 78mg cholesterol, Sodium 753mg sodium, Carbohydrate 15g carbohydrate (0 sugars, Fiber 0 fiber), Protein 30g protein. Diabetic Exchanges

CRISPY DEEP-FRIED FLOUNDER



Crispy Deep-Fried Flounder image

Cornmeal and pancake or biscuit mix provide a crispy coating for this deep-fried flounder. Serve the flounder fillets with fries and tartar sauce.

Provided by Diana Rattray

Categories     Entree     Dinner

Time 31m

Yield 6

Number Of Ingredients 8

8 flounder fillets (skin removed)
2 cups whole milk (or buttermilk)
1 cup pancake mix (or biscuit baking mix )
1 cup cornmeal
3 cups of oil (for deep-frying )
Dash of salt (to taste)
Garnish: lemon wedges
Garnish: parsley sprigs

Steps:

  • Gather the ingredients. Heat the oven to 200 F, to keep fried fish warm while frying subsequent batches.
  • Place the flounder fillets in a shallow baking dish; pour in enough milk or buttermilk to cover the fillets. Set aside.
  • In a mixing bowl, combine the pancake mix or baking mix and cornmeal; stir to blend.
  • In a deep heavy skillet or sauté pan, heat about 1 1/2 to 2 inches of oil to 365 F (185 C). If you don't have a deep-fry thermometer, toss a 1-inch cube of bread into the hot oil. It should turn golden brown in 1 minute.
  • Drain the fish using a colander.
  • Dredge each piece in the baking mix and cornmeal mixture, coating the fillets thoroughly on both sides. Shake off any excess.
  • Add the fish fillets to hot oil and fry.
  • Turn once after about 2 minutes, until golden brown and crisp on both sides (about 4 minutes total). Fry a few at a time to keep the oil temperature from dropping. If the temperature drops significantly and does not recover quickly, the coating will absorb more oil.
  • Drain the flounder fillets on paper towels and sprinkle lightly with salt, to taste.
  • Transfer the fried fish to a rack in a baking pan and keep warm in the preheated oven for up to 20 minutes, if desired.
  • Serve fried flounder hot, garnished with lemon wedges and parsley sprigs, if desired.

Nutrition Facts : Calories 1347 kcal, Carbohydrate 37 g, Cholesterol 103 mg, Fiber 2 g, Protein 32 g, SaturatedFat 10 g, Sodium 968 mg, Sugar 8 g, Fat 120 g, ServingSize 8 Fillets (4 to 6 Servings), UnsaturatedFat 0 g

PAN-FRIED FLOUNDER



Pan-Fried Flounder image

Make your next fish dinner Food Network's Pan-Fried Flounder recipe, and serve it with a bright lemon caper sauce.

Provided by Food Network

Categories     main-dish

Time 15m

Yield 4 servings

Number Of Ingredients 7

4 skinless flounder-fillets
Salt and pepper, to taste
Flour, for dredging fish
2 tablespoons vegetable oil
3 tablespoons butter, divided
1 lemon, juiced
1 small bottle capers

Steps:

  • Wash fillets in cold water and pat dry. Sprinkle with salt and pepper. Dredge fillets in flour. Place oil and 2 tablespoons butter in flat, heavy-bottomed skillet and heat on medium-high until butter melts. Keeping heat at medium-high, cook fish on 1 side about 3 minutes (more or less, depending on size of fillets), until deep brown and crispy. Turn fish and cook on second side, about 3 minutes. Turn fish only once.
  • Remove fish to serving platter. Turn off heat. Into hot skillet, whisk in remaining 1 tablespoon butter. Add lemon juice. Pour in capers, liquid and all. Whisk. Pour thin sauce over fish fillets. serve at once.

OVEN FRIED BACON - NO MESS, NO CLEANUP!



Oven Fried Bacon - No Mess, No Cleanup! image

This is my favorite way of making bacon, no mess, no cleanup! Comes out just like fried bacon crispy, fries in the oven in it's own bacon grease. The pepper is optional.

Provided by DoryJean54

Categories     Breakfast

Time 20m

Yield 8 pieces, 2 serving(s)

Number Of Ingredients 2

8 slices bacon
1/2 tablespoon pepper

Steps:

  • Use a 4 sided pan like a jelly roll pan.
  • Line pan with tinfoil.
  • Fold parchment paper to fit over tinfoil in pan. Must use parchment paper & line the pan for easy cleanup, important step!
  • Set oven to 400*.
  • After lining pan lay strips of bacon on parchment paper.
  • Put in preheated 400* for 15 minutes, I turn bacon over after 10 minutes.
  • Take out when crispy & lay on paper towels.
  • When pan cools roll up tinfoil & parchment paper & throw away, no pan to wash!

OVEN FRIED FISH



Oven Fried Fish image

Oven Fried Fish is a healthy way to enjoy crispy, crunchy, baked fish. This naturally gluten free fish recipe can be on the table in less than 30 minutes!

Provided by Melissa Erdelac

Categories     Dinner

Time 25m

Number Of Ingredients 13

1 1/2 pounds mild white fish ((I used tilapia))
1/4 cup crushed corn or rice Chex cereal
1/4 cup Parmesan cheese, (freshly grated )
3/4 cup crushed potato chips, (about 2 ounces)
1/2 teaspoon paprika
2 tablespoon butter, (melted)
1/2 cup mayonnaise, (regular or light)
2 tablespoon sweet relish
1 tablespoon white wine vinegar
1 tablespoon capers
1 teaspoon whole-ground mustard
pinch kosher salt
pinch freshly ground pepper

Steps:

  • Preheat oven to 400ºF. Spray baking sheet with cooking spray and set aside.
  • In a small bowl mix crushed cereal, Parmesan, potato chips, paprika, and melted butter. Pat fish dry and lay on prepared baking sheet. Sprinkle topping evenly over top. Bake 12-15 (depending on thickness of fish) or until fish flakes easily with fork. Serve with AMAZING tartar sauce and lemons.
  • Place all tartar sauce ingredients in a mini prep food processor or mini chopper. Pulse until well mixed, but not pureed. Alternatively, finely chop capers and mix all ingredients in a bowl.

Nutrition Facts : Calories 338 kcal, Carbohydrate 10 g, Protein 37 g, Fat 16 g, SaturatedFat 6 g, Cholesterol 106 mg, Sodium 328 mg, Fiber 1 g, ServingSize 1 serving

CRISPY FLOUNDER FILLETS



Crispy Flounder Fillets image

Here is another great recipe from my cookbook that is sure to please seafood & fish lovers alike. Since I am allergic to most seafood, I can't eat it, but I wear gloves & prepare it for my husband Dan. He loves it, & even though I can't have it, I don't feel that I should deprive him of eating it. So this is another quick & easy...

Provided by Rose Mary Mogan

Categories     Fish

Time 25m

Number Of Ingredients 9

4 flounder fillets or other fish of your choice
3/4 c crushed corn flakes, or panko bread crumbs
1 tsp dried oregano
salt & pepper to taste
1/8 tsp cayenne pepper
2 Tbsp all purpose flour
2 large egg whites, room temperature
1 1/2 tsp paprika (if you use panko bread crumbs)
1 Tbsp dijon mustard

Steps:

  • 1. Preheat oven to 450 degrees F. Grease a baking sheet & set aside.
  • 2. Combine corn flakes or panko crumbs with flour, salt pepper, cayenne pepper, and paprika if using panko crumbs, place in zip lock bag or shallow dish.
  • 3. In a medium mixing bowl beat egg whites until stiff peaks form, then fold in dijon mustard. Dip fillets into egg white mixture, then coat fillets with crumb mixture, being sure to coat all sides.
  • 4. Place coated fish on prepared baking sheet. Bake in oven for 8 minutes or until fish is crispy and cooked through out. Makes 2 to 4 servings depending on appetites. Serve with lemon wedges and tartar sauce.

LOW-CARB OVEN FRIED FISH FILLETS RECIPE



Low-Carb Oven Fried Fish Fillets Recipe image

This recipe for Low-Carb Oven Fried Fish Fillets makes tender fillets that are baked instead of fried. These delicious fillets can be part of a low-carb, keto, Atkins, LC/HF, diabetic, or Banting diet.

Provided by Annissa Slusher

Categories     Main Course

Time 19m

Number Of Ingredients 10

.75 pound thick white fish such as cod
1/2 cup super fine almond flour
3/4 cup parmesan cheese (shredded)
1 clove garlic
1/2 teaspoon sea salt
1/4 teaspoon black pepper (freshly ground)
1/8 teaspoon red pepper flakes
1 teaspoon fresh dill (coarsely chopped)
1 large egg white
coconut oil spray

Steps:

  • Preheat oven to 400º Fahrenheit. Spray a baking sheet with a generous amount of coconut oil spray. Cut fish into 8 equal pieces, salt lightly and place on paper towels. Cover will a few paper towels and press to dry the fillets. Set aside.
  • Place almond flour, parmesan cheese, garlic, sea salt, black pepper, and red pepper flakes in a food processor. Process until garlic is crushed and mixture is completely blended. Add fresh dill and pulse a few times to chop dill and distribute through out the mixture. Pour mixture into a bowl.
  • Place egg white in bowl. Dip each fish fillet into the egg white and turn to cover.
  • After each piece is covered with egg white, dip in the almond parmesan mixture.
  • Place fillets on the prepared cookie sheet. Be sure they do not touch. Add any leftover crumbs on top. Spray the tops of the fillets with coconut oil.
  • Bake in the center of the preheated oven for 10-15 minutes or until light golden brown. Serve immediately.

OVEN FRIED FLOUNDER



Oven Fried Flounder image

For an easy and elegant meal, serve with Tarragon Tartar Sauce recipe #130080. From The Essential Eating Well Cookbook.

Provided by SmHerndon

Categories     Healthy

Time 15m

Yield 4-6 serving(s)

Number Of Ingredients 6

1/3 cup unseasoned fine breadcrumbs
1/2 teaspoon salt
ground black pepper, to taste
4 (4 -6 ounce) flounder or 4 (4 -6 ounce) sole fillets
1 tablespoon extra virgin olive oil
lemon wedge

Steps:

  • Heat oven to 450*, then coat baking sheet with cooking spray. Place bread crumbs, salt & pepper in a small dry skillet over medium heat. Cook, stirring 5 minutes or until toasted - remove from heat. Brush both sides of each filet with olive oil and dredge in bread crumbs. Place on baking sheet and cook 5-6 minutes or until opaque in center.
  • Carefully transfer filets to plates using spatula and garnish with dollop of Tarragon Tartar Sauce in middle and serve with lemon wedges.

Nutrition Facts : Calories 168.5, Fat 5.2, SaturatedFat 0.9, Cholesterol 54.4, Sodium 448.4, Carbohydrate 6.5, Fiber 0.4, Sugar 0.6, Protein 22.6

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CRISPY OVEN FRIED FLOUNDER - TFRECIPES.COM
Steps: Heat oven to 500 degrees and spray a baking pan with non-stick spray. Thaw the fish in microwave until the fish is tender. In med. bowl mix together …
From tfrecipes.com


CRISPY DEEP-FRIED FLOUNDER RECIPE - FOOD NEWS
Simply preheat the oven to 350 F and place the fried food on a baking sheet and bake for 10-15 minutes or until heated through and crispy. Crispy Southern Flounder are small two-bite strips of hand-cut natural flounder fillets with a flour and cornmeal coating and flash-fried; their perfect size, gnarley appearance and classic crunch make them incredibly versatile.
From foodnewsnews.com


WHOLE BAKED FLOUNDER WITH ROASTED TOMATOES AND FENNEL ...
Pre-heat oven on Fan Plus at 180°C. Place the sliced fennel and Spanish onion on a baking paper lined multi-purpose tray. Bake for 20 minutes. Move the fennel slices to one side of the tray. Lay out the fennel stems (without fronds) on the paper and sit the fish on top. Place the tomatoes next to the fennel slices. Add the thyme and garlic cloves.
From mieleexperience.com.au


THE SCIENCE OF FRYING - ARTICLE - FINECOOKING
Any food cooked in hot fat is fried. The method of heat transference is the same whether there’s just a little fat in the pan (sautéing), the fat comes partway up the sides of the food (shallow-frying), or the fat completely envelops the food (deep-frying). When food is added to hot oil (usually 350°F to 375°F), its surface dehydrates.
From finecooking.com


CRUNCHY LOW FAT OVEN-FRIED FLOUNDER
2 frozen flounder fillets, thawed slightly in microwave ; 1/2 cup light sour cream ; 1 tablespoon lemon juice ; 1/2 teaspoon chili powder ; 1 cup crushed corn flakes ; 2 tablespoons light margarine ; Recipe. 1 heat oven to 500 degrees and spray a baking pan with non-stick spray. 2 thaw the fish in microwave until the fish is tender. 3 in med.
From worldbestfilletrecipes.blogspot.com


CRISPY OVEN FRIED FLOUNDER - ALL INFORMATION ABOUT HEALTHY ...
Oven Fried Flounder Recipe - Food.com trend www.food.com (4 -6 ounce) flounder or (4 -6 ounce) sole fillets 1 tablespoon extra virgin olive oil lemon wedge DIRECTIONS Heat oven to 450*, then coat baking sheet with cooking spray. Place bread crumbs, salt & pepper in a small dry skillet over medium heat.
From therecipes.info


FLOUNDER RECIPES OVEN FRIED | BRYONT BLOG
Pan Fried Flounder Recipe Food Network Sunshines Oven Fried Flounder Recipe By Brenda M Castillo Cookpad ... make flounder with lemon er sauce recipe leite s culinaria baked flounder with panko and parmesan recipe allrecipes com crispy oven baked flounder over arugula and fennel salad today com
From bryont.net


OVEN FRIED FLOUNDER FILLET - ALL INFORMATION ABOUT HEALTHY ...
Oven Fried Flounder Fillets - Recipes | Cooks.com hot www.cooks.com. OVEN-FRIED FLOUNDER Dip each fillet into french dressing then press ... greased regular baking sheet) and sprinkle with paprika. Bake at 400°F for 10 to 12 minutes. Ingredients: 4 (crackers .. fillets ...) 3. ITALIAN OVEN - FRIED FISH FILLETS Beat egg and 2 tablespoons ... seasonings.
From therecipes.info


CRUNCHY LOW FAT OVEN FRIED FLOUNDER RECIPE - WEBETUTORIAL
Crunchy low fat oven fried flounder is the best recipe for foodies. It will take approx 25 minutes to cook. If it is the favorite recipe of your favorite restaurants then you can also make crunchy low fat oven fried flounder at your home.. The ingredients or substance mixture for crunchy low fat oven fried flounder recipe that are useful to cook such type of recipes are:
From webetutorial.com


OVEN BAKED OR PAN FRIED RED SNAPPER FISH RECIPE - RED ...
Turn on the stove in low setting, and warm the sauce. 13. Take a small bowl, then put inside the cornstarch. Add the water to dilute it. 14. Pour the cornstarch into the saucepan. Quickly stir them to mix. 15. Take a whisk then put in the butter and quickly stir them to mix. 16.
From redsnapperfish.com


FRIED FLOUNDER RECIPES | SPARKRECIPES - SPARKPEOPLE
Baked "Fried" Flounder Fillets. The times for this recipe were adapted for Flounder fillets using the recipe from the ehow.com article listed below and the same ingredients were used from JENNMARIE0830's "Fried" Chicken recipe.
From recipes.sparkpeople.com


CRISPY OVEN FRIED TILAPIA RECIPES
Foods for events. Christmas ... Crispy Oven Fried Tilapia Recipes CRUNCHY OVEN FRIED TILAPIA. This fish tastes so close to being fried without all the fat and calories! Recipe From allrecipes.com. Provided by MADISONLIBERTY. Categories …
From wiki-recipes.info


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