DirectionsStep1Season fish with salt and pepper. Heat the oven to 200F.Step2In a shallow bowl, beat the egg whites. Place the bread crumbs in another dish. Dip each fish filet in the egg whites, then bread crumbs.Step3Heat a large skillet over medium to medium-low heat. Spray a generous amount of olive oil spray on one side of the fish, and lay it in the pan, oil side down. Spray the other side of the fish generously to coat and cook for …Step4Set aside on a platter in the warm oven until you make the sauce.Step5Over medium heat in the same pan, melt butter, add the lemon juice, wine, chicken broth and the reserved lemon halves, salt, and pepper and bring to a boil.Step6Boil over high heat until the liquid is reduced to half, about 3 - 4 minutes.Step7Discard the lemon halves, add the capers and spoon the sauce over the fish; place a slice of lemon on each filet and top with fresh parsleyIngredientsIngredients4 Flounder Fillets (about 20 ounces total)add Black Pepper (freshly ground)2 Large Egg Whites⅔ cupSeasoned Bread Crumbs (or gluten-free crumbs)add Olive Oil Spray (about 1 tbsp worth)1 tablespoonWhipped Butter (or regular butter)2 Lemons (1 juiced with squeezed lemon halves reserved, the other sliced for serving)¼ cupDry White Wine½ cupChicken Broth1 tablespoonCapers (drained)2 tablespoonsFresh Parsley (chopped, for serving)See moreNutritionalNutritional250 Calories8 gTotal Fat78 mgCholesterol16 gCarbohydrate737 mgSodium26 gProteinFrom skinnytaste.comRecipeDirectionsIngredientsNutritionalExplore furtherBaked Flounder with Panko and Parmesan - Allrecipesallrecipes.comFlounder Florentine Recipe: How to Make It - Taste Of Hometasteofhome.comFlounder Milanese Recipe Ina Garten Food Networkfoodnetwork.comFlounder Milanese with Arugula and Tomatoes - Skinnytasteskinnytaste.comKeto Parmesan Crusted Flounder Fish - Beauty and the …beautyandthefoodie.comRecommended to you based on what's popular • Feedback
Baked Flounder with Fresh Lemon Pepper
Preview
See Also: low calorie flounder recipesShow details
WEBMar 28, 2024 · Brush. In a small bowl, whisk together the melted butter, olive oil, and lemon juice. Brush the butter mixture onto both sides of the flounder. Season. In a separate …
See Also: flounder fillet recipeShow details
WEBMay 8, 2024 · black pepper, black pepper, lemon juice, sea salt, Italian parsley and 10 more. Baked Flounder Melissa's Southern Style Kitchen. flounder fillets, lemon …
See Also: healthy baked flounder recipeShow details
WEBJan 18, 2022 · Preheat the oven to 425°F (218°C) and pat the flounder fillets dry with paper towels on all sides. Season flounder fillets with salt and pepper on a baking …
See Also: easy flounder recipeShow details
WEBMar 18, 2016 · Preheat oven to 350 degrees. Line a baking sheet with foil, place flounder filets on foil. In a small bowl mix soy sauce and herb …
See Also: Share RecipesShow details
WEBJan 10, 2021 · Preheat Oven to 400℉ (200℃), and grease a baking sheet. In a mixing bowl combine: almond flour, parmesan cheese, garlic powder & onion powder. Set aside. Rinse fish fillets and pat dry with a paper …
See Also: Fish Recipes, Keto RecipesShow details
WEBMar 11, 2016 · Instructions. Preheat the oven to 400° F. Place the flounder fillets on a parchment-covered sheet pan or lightly oiled baking dish. Lightly blot them with a paper towel to absorb excess moisture and let the …
WEBSep 18, 2023 · Preheat oven to 425°F. Combine grated lemon, olive oil, peppercorns, salt and garlic in a small bowl. Place fillets on a jelly roll pan coated with cooking spray. Rub …
See Also: Lemon Recipes, Pepper RecipesShow details
WEBFeb 2, 2024 · Instructions. Preheat the oven to 375 degrees F (190C). In an 8 x 11 baking dish, or a 9 x 12 baking dish, spray generously with cooking spray. Lay the flounder fillets into the dish, side by side. Scatter all the …
WEBMay 8, 2019 · Instructions. Preheat oven to 350F (175C). Pat thawed fish dry. In a bowl, crack and whisk egg. In a second bowl, add Parmesan cheese and salt. Coat pieces of fish in egg and then Parmesan coating. …
WEBJan 8, 2024 · Step 3: Add the butter, crushed garlic, lemon juice and lemon zest to the skillet. Whisk together and then add the capers to the butter mixture. Cook for a few …
See Also: Dinner Recipes, Healthy RecipesShow details
WEBFeb 18, 2024 · Here are the simple instructions for this keto flounder recipe: Preheat the oven to 400 degrees Fahrenheit. Add parmesan cheese, almond flour, onion powder, …
See Also: Keto RecipesShow details
WEB3 days ago · 1. Grab a large skillet, and heat olive oil, and butter on low heat, until the butter melts. 2. When the butter is melted, add the fillets to the skillet. Then sprinkle over them with sea salt, herbs de Provence, …
See Also: Lemon RecipesShow details
WEBJun 14, 2023 · Instructions. Preheat oven to 385 degrees F. Prepare a large baking dish by adding a light coating of olive oil. Arrange the fish filets in a single layer. In a large mixing bowl, add the tomatoes, onion, olives, …
WEBThis recipe is also gluten-free friendly. The nutrition facts: Just 195 calories for 1 fillet serving, 1g carbs, 19g protein, 10g fat, 253mg of sodium. 2. Oven Poached Flounder …
WEBIn a bowl, mix together the cheese, mayonnaise, and onions; spread mixture evenly over fish. Mix together the breadcrumbs and remaining ingredients; sprinkle evenly over fish. …
See Also: Food RecipesShow details
WEBJun 17, 2022 · 25 Amazing Flounder Recipes. If you’re looking for flounder recipes, we’ve got 25 amazing flounder recipes right here for you! Flounder is a great white fish …