Best 3 Flounder Saute Recipes
In the world of culinary delights, flounder sauté stands as a beacon of simplicity and elegance. This versatile fish, known for its mild and delicate flavor, pairs harmoniously with an array of ingredients to create a dish that tantalizes the taste buds and nourishes the soul. Whether you're a seasoned chef or just beginning your culinary journey, this introductory guide will provide you with the essential knowledge and techniques to craft a flounder sauté that will leave you and your loved ones craving for more.
Check out the recipes below so you can choose the best recipe for yourself!
FLOUNDER SAUTE WITH MUSHROOMS AND WILTED SPINACH
Provided by Molly O'Neill
Categories easy, quick, weekday, main course
Time 10m
Yield Four servings
Number Of Ingredients 9
Steps:
- Place the flour on a plate and season with salt and pepper. Lightly dust the flounder on both sides with the seasoned flour. Heat 2 teaspoons of the olive oil in a large, heavy nonstick skillet over medium-high heat. Place the flounder in the pan and saute on one side for about 90 seconds. Turn the fish over. Squeeze the lemon juice on the fish and sprinkle the scallions evenly over the fillets. Cook for 30 seconds and divide among 4 warm plates.
- Place the remaining teaspoon of olive oil in the skillet. Add the mushrooms and season them lightly with salt and pepper. Saute until soft, shaking the pan constantly, about 3 to 4 minutes. Add the wine, increase the heat to high and continue to cook for about 1 minute, until the smell of alcohol disappears. Remove the pan from the heat, add the spinach and toss quickly until it barely wilts. Taste and season again with salt and pepper. Divide the spinach over each flounder fillet and serve immediately.
Nutrition Facts : @context http, Calories 235, UnsaturatedFat 5 grams, Carbohydrate 7 grams, Fat 8 grams, Fiber 2 grams, Protein 31 grams, SaturatedFat 2 grams, Sodium 756 milligrams, Sugar 1 gram, TransFat 0 grams
FLOUNDER SAUTE WITH ASPARAGUS AND CRAB VINAIGRETTE
Provided by Molly O'Neill
Categories easy, quick, weekday, main course
Time 15m
Yield Four servings
Number Of Ingredients 7
Steps:
- Bring a medium-size pot of water to a boil. Add the asparagus and blanch until tender, but not soft, about 3 minutes. Drain and place under cold running water until cool. In a medium-size bowl, whisk together the lime juice and 2 teaspoons of the olive oil. Toss in the asparagus and crab meat and season with salt and pepper. Set aside.
- Place the flour on a plate and season to taste with salt and pepper. Lightly dust the flounder on both sides with the seasoned flour. Heat the remaining teaspoon of olive oil in a large, heavy nonstick skillet over high heat. Place the flounder in the pan and saute on one side for about 90 seconds. Turn the fish over and immediately divide the asparagus and crab mixture evenly among each fillet, spooning the mixture into a mound. Remove from the heat. Cover the pan and let stand for 1 minute. Divide among 4 plates and serve immediately.
Nutrition Facts : @context http, Calories 251, UnsaturatedFat 5 grams, Carbohydrate 7 grams, Fat 8 grams, Fiber 2 grams, Protein 37 grams, SaturatedFat 2 grams, Sodium 863 milligrams, Sugar 2 grams, TransFat 0 grams
FLOUNDER SAUTE
Make and share this Flounder Saute recipe from Food.com.
Provided by bramble
Categories One Dish Meal
Time 25m
Yield 1 serving(s)
Number Of Ingredients 9
Steps:
- Heat oil in non-stick skillet.
- Cook onion until translucent.
- Add pepper and tomatoes.
- Cover and simmer about 10 minutes.
- Add capers, olives, parsley.
- Put flounder fillet on top and spoon some juices over it.
- Season to taste with salt and pepper.
- Cover and simmer about 5 minutes, until done.
Tips:
- Choose the right flounder: Look for firm, white fillets with no brown spots.
- Rinse the flounder gently: Do not scrub the fish, as this can damage the delicate flesh.
- Pat the flounder dry: This will help the fish to brown evenly.
- Use a nonstick skillet: This will prevent the fish from sticking and breaking apart.
- Cook the flounder over medium heat: This will help to prevent the fish from overcooking and becoming dry.
- Do not overcrowd the skillet: This will also help to prevent the fish from overcooking.
- Flip the flounder gently: Use a spatula to carefully flip the fish halfway through cooking.
- Cook the flounder until it is opaque and flakes easily: This will ensure that the fish is cooked through.
- Serve the flounder immediately: Flounder is best served hot, with your favorite sides.
Conclusion:
Flounder is a delicious and versatile fish that can be cooked in a variety of ways. Whether you are sautéing, baking, or grilling flounder, there are a few tips that you can follow to ensure that your fish is cooked perfectly. By following these tips, you can create a delicious and memorable meal that everyone will enjoy.
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