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Tag Archives: flounder

Flounder with Olives and Tomatoes

Posted on October 02, 2015 by

A great balance of flavors – a side salad makes it a perfect meal!

 

cfwls flounder with tomatoes and olivesIngredients

8 oz. flounder fillets

1 Tbls butter

2 cloves garlic, minced

8 oz. black & green olives

½ cup grape tomatoes, halved

Pinch of dried oregano

Pinch of dried basil

Pinch of dried parsley

Salt & pepper

 

Directions

  1. Preheat skillet and add butter to melt.
  2. Add minced garlic and allow to soften.
  3. Dry flounder fillets and add to skillet. Cook 2 minutes on one side and turn.
  4. Add olives, tomatoes and seasonings.
  5. Heat through – it helps to spread out the tomatoes & olives.

 

Makes 2 servings

 

Nutrition Facts:

Calories 312

Total Fat 19.5g

Total Carbohydrates 7g

Dietary Fiber 6g

Protein 20g

Print Recipe  Flounder with Olives and Tomatoes

Parmesan Crusted Broiled Flounder

Posted on October 31, 2014 by

Moist & delicious and ready in minutes!

Parmesan Crusted Broiled Flounder

Parmesan Crusted Broiled Flounder

Ingredients

¼ cup shredded parmesan cheese

2-3 Tbls. mayo

2 tsp. lemon juice

¼ tsp. basil

¼ tsp. pepper

1/8 tsp. onion powder

1/8 tsp. celery salt

½ lb. flounder fillets

 

Directions

  1. Spray baking sheet with cooking spray.
  2. Preheat broiler to low setting.
  3. Rinse fillets and pat dry.
  4. Place fillets on baking sheet.
  5. Mix remaining ingredients in small bowl.
  6. Place baking sheet on top rack under broiler and watch closely.
  7. Broil fillets for 3-4 minutes.
  8. Remove baking sheet from oven and turn fillets.
  9. Top each fillet with equal parts of cheese mixture.
  10. Place back under broiler and allow cheese mixture to bubble and brown. Approx 2-3 minutes.
  11. Serve immediately.

 

Makes 2 servings (recipe is easily multiplied)

Nutrition Facts:

Calories 260

Total Carbohydrates 2g

Dietary Fiber 0g

Protein 20g

Print Recipe – Parmesan Crusted Broiled Flounder