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Georgian Baked Flounder with Yogurt Sauce 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.
Baked Flounder Recipe - Georgian recipe how to bake flounder or sole fillets with yogurt, fresh cilantro, green onion, paprika, egg whites, and toasted wheat germ.
Ingredients:
- 8 Flounder or
Lemon Sole fillets (about 6 ounces each)
- 4 egg whites
- 2 cups toasted wheat germ
- Salt and pepper to taste
- Nonstick vegetable oil spray
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Serves/Makes: 8
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How to cook Georgian Baked Flounder with Yogurt Sauce:
- Prepare yogurt sauce.
- Place the fillets in salt water and let it soak for 10 minutes.
- Rinse well under cold running water, pat dry with paper towels.
- Season fish with salt and pepper.
- Preheat oven to 500°F.
- Spray baking sheet with vegetable oil spray and place into oven.
- Whisk egg whites in medium bowl until foamy.
- Place wheat germ on large sheet of waxed paper.
- Dip fish fillets into egg whites, then turn fillets in wheat germ, coating lightly.
- Place fish fillets on hot baking sheet.
- Sprinkle with salt and pepper.
- Bake until fish is opaque in center, about 8 minutes.
- Remove from oven and allow to stand 2 minutes.
- Transfer to a platter.
- Serve the baked flounder with yogurt sauce alongside.
Yogurt Sauce Ingredients:
- 1 1/2 cups yogurt (plain no-fat)
- 6 tablespoons minced fresh cilantro
- 4 tablespoons minced green onion
- 2 teaspoons paprika
How to cook Yogurt Sauce:
- Mix yogurt, cilantro, paprika, and green onion in small bowl.
- Refrigerate while preparing fish.
Notes:
This Georgian Baked Flounder with Yogurt Sauce is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Georgian Baked Flounder with Yogurt Sauce serves/makes: 8
Main Ingredient: Flounder or
Lemon Sole
Preparation Method: Baked
Cuisine: Georgian
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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