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Sauteed Flounder Bonne Femme 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.
Sauteed Flounder Recipe - French easy recipe how to saute flounder fillets with olive oil, butter, flour, milk, MSG (Accent), garlic powder, sugar, and seedless grapes.
Ingredients:
- 4 Flounder fillets (about 6 oz each)
- 3 tbsp olive oil
Sauce Bonne Femme Ingredients:
- 3 tbsp butter
- 3 tbsp flour
- 1 cup milk
- 1/2 tsp MSG (Accent)
- 1/2 tsp garlic powder
- 1/2 tsp sugar
- Seedless grapes
- Salt and pepper to taste
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Serves/Makes: 4
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How to cook Sauteed Flounder Bonne Femme:
- Place the flounder fillets in salt water and let it soak for 10 minutes.
- Rinse well under cold running water, drain it well.
- To prepare the Bonne Femme sauce in a double boiler: Heat the butter and flour to make a roux.
- Then slowly add milk stirring to mix the ingredients together.
- Add garlic powder, salt, pepper, sugar and MSG. Stir until thickened and mix in grapes.
- Saute the flounder fillets 4 minutes on each side. When the fish is done, place it on your serving platter, cover with the Bonne Femme sauce.
Notes:
This Sauteed Flounder Bonne Femme is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Sauteed Flounder Bonne Femme serves/makes: 4
Main Ingredient: Flounder
Preparation Method: Pan Fried/Sauteed
Cuisine: French
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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