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Baked Flounder Provencale 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 - France recipe how to bake in microwave Flounder fillets with tomatoes, onion, green pepper, mushrooms, celery, parsley flakes, bay leaf, garlic powder, basil leaves, salt, flour, and wine.
Ingredients:
- 1 pound of Flounder or
Lemon Sole or
Gray Sole fillets
- 1 cup canned tomatoes, drained
- 2 tbsp dry red wine
- 1/4 cup Parmesan cheese, grated
- 1 bay leaf, broken into fourths
- 1/4 cup mushrooms, finely-chopped
- 1/2 cup onion, finely-chopped
- 1/4 cup green pepper, finely-chopped
- 1/4 cup celery, finely-chopped
- 1 tbsp dried parsley flakes
- Small dash of garlic powder
- 1/4 tsp basil leaves
- 1 tbsp flour
- 1/2 cup ripe olives, quartered (optional)
- 1/4 tsp salt
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Serves/Makes: 4
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How to cook Baked Flounder Provencale:
- Place the fillets in salt water and let it soak for 10 minutes.
- Rinse well under cold running water, drain it well.
- Put the tomatoes, onion, green pepper, mushrooms, celery, parsley flakes, bay leaf, garlic powder, basil leaves, salt, flour, and wine in a 1-quart covered casserole.
- Mix well and cook, covered, in the microwave oven for 10 minutes, stirring occasionally. Arrange the fish in an 8-inch baking dish or in 4 individual ramekins.
- Cover with the sauce; cook in the microwave oven, lightly covered with wax paper, until the fish will flake (about 8 to 12 minutes).
- Sprinkle on the quartered olives and the Parmesan cheese. Cook 1 minute longer to heat through.
Notes:
This Baked Flounder Provencale is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Baked Flounder Provencale serves/makes: 4
Main Ingredient: Flounder or
Gray Sole or
Lemon Sole
Preparation Method: Baked
Cuisine: France
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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Flounder Recepies
Fish Recepies
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