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Baked Almond 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 - easy recipe how to bake flounder fillets with almonds, egg, milk, breadcrumbs, oregano, thyme, butter, onion, and lemon juice.
Ingredients:
- 4 fresh Flounder fillets (about 6 ounces each).
- Minced blanched almonds
- 1 egg, slightly beaten
- 1/4 cup milk
- 1 cup bread crumbs
- 1 tsp oregano
- 1 tsp thyme
- 1 tbsp butter
- 1 medium onion, minced
- 2 tsp lemon juice
- 2 tbsp water
- 1/4 tsp salt
- 1/4 tsp pepper
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Serves/Makes: 4
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How to cook Baked Almond Flounder Fillets:
- Wash the pieces of fish thoroughly under cold running water.
- Place the pieces of fillets in salt water and let it soak for 10 minutes.
- Rinse well under cold running water, drain it well.
- Preheat oven to 425°F (220°C).
- Beat egg and milk together.
- Mix bread crumbs, oregano, salt and pepper. Dip the flounder fillets into milk mixture then coat with bread crumbs mixture.
- Lay coated fish fillets side-by-side in a greased baking pan.
- Mix lemon juice, water, butter, almonds and onions and pour over fish fillets bake into preheated oven, uncovered, for approximately 10 minutes or until flesh flakes easily with a fork.
Notes:
This Baked Almond Flounder Fillets is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Baked Almond 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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