Lemon pepper flounder is a classic seafood dish that combines the zesty flavors of lemon and pepper to enhance the delicate taste of flounder fillets. Whether you prefer to pan-fry, bake, or grill your flounder, this combination of seasonings can elevate the dish to a restaurant-quality meal. With its tender texture and mild flavor, flounder is a versatile fish that pairs well with various sides and sauces, making it a favorite choice for home cooks and seafood enthusiasts alike. In this article, we'll explore several recipes that showcase the deliciousness of lemon pepper flounder, providing you with step-by-step instructions and helpful tips to create a flavorful and memorable seafood experience.
Check out the recipes below so you can choose the best recipe for yourself!
LEMON PEPPER FLOUNDER [HCG] RECIPE - (3.8/5)
Provided by loberry
Number Of Ingredients 6
Steps:
- 1. Preheat oven to 450 degrees. 2. Combine first four ingredients. Place fillets on a nonstick baking sheet and rub galic mixture evenly over fillets. 3. Bake eight minutes or until fish flakes evenly when tested with a fork.
BAKED FLOUNDER WITH FRESH LEMON PEPPER
Make and share this Baked Flounder With Fresh Lemon Pepper recipe from Food.com.
Provided by dicentra
Categories < 30 Mins
Time 25m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven to 425°.
- Combine first 5 ingredients. Place fillets on a jelly roll pan coated with cooking spray.
- Rub garlic mixture evenly over fillets. Bake at 425° for 8 minutes or until fish flakes easily when tested with a fork.
- Serve with lemon wedges, if desired.
Nutrition Facts : Calories 188.3, Fat 5.4, SaturatedFat 0.9, Cholesterol 81.7, Sodium 429, Carbohydrate 1, Fiber 0.3, Sugar 0.1, Protein 32.2
LEMON-PEPPER FRESH FLOUNDER FILLETS
Steps:
- Place bran cereal in a blender; blend until pulverized. Transfer to a shallow bowl and mix in lemon-pepper seasoning.
- Heat oil in a deep skillet over medium heat to 350 degrees F (175 degrees C).
- Place flour in a medium bowl. Whisk egg and milk together in another medium bowl. Dredge a flounder fillet in flour; shake off excess. Dip into egg mixture. Lift up so excess egg drips back in the bowl. Press into crushed bran to coat both sides. Place the breaded flounder, unstacked, onto a plate. Repeat with remaining fillets.
- Add fillets to the hot oil and deep fry for 3 minutes, turning once halfway through. Remove to a paper towel-lined plate to drain.
Nutrition Facts : Calories 438.9 calories, Carbohydrate 37.9 g, Cholesterol 101.3 mg, Fat 22.8 g, Fiber 4.7 g, Protein 22.9 g, SaturatedFat 4 g, Sodium 435.3 mg, Sugar 0.7 g
BAKED FLOUNDER FILLETS WITH LEMON-PEPPER VEGETABLES
Steps:
- In a bowl whisk together the wine, the lemon juice, the parsley, the oil, the pepper, and salt to taste and add the onion. In another bowl toss together the carrots, the squash, and the zucchini, add about 1/4 cup of the liquid from the onion mixture, and toss the mixture well. Spread the onion mixture in the bottom of a greased glass baking dish, 15 by 10 by 2 inches. On a work surface arrange the flounder fillet halves, skinned sides up, beginning with the narrow end roll up each fillet half jelly-roll fashion, and secure each roll with a wooden pick. Arrange the fish rolls, seam sides down and not touching each other, on the onion mixture, put an oiled sheet of parchment or wax paper directly on them, and bake the mixture in the middle of a preheated 400°F. oven for 8 minutes. Spread the vegetable mixture around the rolls and bake the mixture, the fish covered directly with the parchment, for 7 to 12 minutes more, or until the fish just flakes. Transfer the vegetables to a heated platter, arrange the fish rolls on top of them, and spoon the juices over the top.
Tips:
- For the freshest flounder, choose fillets that are firm and have a mild, briny smell. Avoid fillets that are slimy or have a strong fishy odor.
- If you can't find fresh flounder, frozen flounder fillets can be used instead. Just be sure to thaw them completely before cooking.
- To prevent the flounder from sticking to the pan, make sure the pan is hot before adding the fish. You can also use a nonstick cooking spray.
- Don't overcrowd the pan when cooking the flounder. If the pan is too crowded, the fish will not cook evenly.
- Cook the flounder until it is just opaque and flakes easily with a fork. Overcooked flounder will be tough and dry.
- Serve the flounder immediately with your favorite sides. Some popular sides for flounder include rice, roasted vegetables, and steamed broccoli.
Conclusion:
Lemon pepper flounder is a quick and easy meal that is perfect for a weeknight dinner. The bright flavors of the lemon and pepper complement the mild flavor of the flounder, and the fish cooks in just minutes. Serve with your favorite sides for a delicious and healthy meal.
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