Flounder is sold as a whole fish or thin fillets and usually skinned, although the skin is edible. Whole flounder is good sautéed, steamed or roasted. Fillets are excellent sautéed with a coating of flour or light breading to crisp the soft flesh and prevent them from falling apart.
This weeks recipe offers a heart healthy meal for you to enjoy. Tasty, flaky, and packed with omega-3 and protein this meal is a winner all around.
Ingredients
- 1/4 c. extra-virgin olive oil
- 4 fillets flounder
- Kosher salt
- Freshly ground black pepper
- 1/2 c.freshly grated Parmesan
- 1/4 c.bread crumbs
- 4 cloves garlic, minced
- Juice and zest of 1 lemon
Directions
1. Preheat oven to 425°. Drizzle 2 tablespoons oil on a large baking sheet. Season flounder with salt and pepper.
2. On a large plate, combine Parmesan, bread crumbs, garlic, and lemon zest. Season with salt and pepper. Dredge fish in bread crumb mixture, pressing to coat.
3. Place fish on prepared baking sheet and drizzle with remaining 2 tablespoons oil and lemon juice. Bake until golden and fish flakes easily with a fork, 20 minutes.
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