Cook Flounder
Integrating seafood into your diet on a regular basis can provide many health benefits. Flounder provides over 20 percent of the daily recommended amounts of selenium and vitamin B12 and from 10 to 20 percent of the daily recommended amounts of potassium and vitamin B6. These vitamins and minerals help your body prevent damage from free radicals and combat heart disease and stroke. Flounder also contains omega-3 acids, which help prevent heart disease. You can cook flounder in a multitude of ways, depending on your preference and taste.
Contents
Ingredients
- Flounder fillets
- 1 egg white
- 2 tablespoons (.03 L) skim milk
- 1 tablespoon (.01 L) garlic powder
- 1 tablespoon (.01 L) soy sauce
- 1/3 cup (.08 L) store-bought breadcrumbs
- 1/4 cup (.06 L) Parmesan cheese
- 1/2 cup (.12 L) olive oil
- 1/4 cup (.06 L) lemon juice
- 1 teaspoon (4.93 mL) Worcestershire sauce
- 1 teaspoon (4.93 mL) salt
- Mustard
- Sour cream
- Mayonnaise
- Water
- Pepper
- Salt
Steps
Fry Flounder
- Make a marinade for flounder fillets.
- Mix together the following ingredients into a medium-sized bowl: 1 egg white, 2 tablespoons (.03 L) skim milk, 1 tablespoon (.01 L) garlic powder and 1 tablespoon (.01 L) soy sauce.
- Drop your flounder fillets into the bowl and turn to coat evenly.
- Place the bowl in fridge for about 15 minutes after covering with foil or plastic wrap.
- Prepare a coating mixture for your flounder.
- Combine 1/3 cup (.08 L) store-bought breadcrumbs and 1/4 cup (.06 L) Parmesan cheese in a gallon-sized plastic bag. Fresh breadcrumbs will not work because they are not dry enough. You can use dry or freshly grated Parmesan, depending on your personal taste.
- Transfer fillets from the bowl to the bag. Seal the bag so you can lightly shake it to coat the flounder in the breadcrumb mixture.
- Use medium heat to warm oil in a skillet.
- Fry fillets one at a time for 4 to 5 minutes per side. The flounders should be a golden brown.
Bake Flounder
- Preheat oven to 350 F (176.67 C).
- Clean fillets in cool running water and pat dry.
- Dust fillets with pepper, salt and garlic powder to taste.
- Coat a baking pan with non-stick spray and add the fish. If you don't coat the baking pan, your fillets will stick and fall apart when you try to remove them from the pan.
- Bake fillets for 7 minutes or until the fish is white all the way through.
Grill Flounder
- Prepare charcoal at least 25 - 30 minutes before cooking. You should spread white coals into a single layer before you begin grilling.
- Wash flounder under cool running water and pat dry.
- Combine 1/2 cup (.12 L) olive oil, 1/4 cup (.06 L) lemon juice, 1 teaspoon (4.93 mL) Worcestershire sauce and 1 teaspoon (4.93 mL) salt in a small bowl. You'll apply this mixture to the fillets while grilling.
- Grill fish for at least 6 minutes on each side. Brush fish with sauce mixture during the entire grilling process.
- Check to ensure the fillets are ready. They should be soft, flaky and white all the way through.
Broil Flounder
- Preheat the broiler.
- Wash fish under cold running water and pat dry.
- Place fillets on a baking sheet and dust with pepper.
- Brush 1 tablespoon (.01 L) olive oil over the flounder fillets. You may lightly coat with mustard, sour cream or mayonnaise if you wish.
- Put the baking sheet about 3 inches (.08 m) below the broiler for approximately 2 minutes.
- Test the fillets to see whether they are ready to eat. They should be white all the way through.
Tips
- You may substitute any spices or herbs for any cooking method to suit your individual preference.
- Coat the charcoal grill grates with non-stick cooking spray before placing the grates over the coals.
Things You'll Need
- Medium-sized bowl
- Foil or plastic wrap
- Gallon-sized plastic bag
- Oil
- Skillet
- Baking pan
- Non-stick spray
- Grill
- Charcoal
- Small bowl
- Baking sheet
- Pastry brush
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