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Brittany Flounder Soup

3 pounds flounder
2 onions, peeled, chopped
1 clove garlic, crushed
3 tablespoons butter or margarine
10 cups water
6 potatoes, peeled (optional), diced
1/4 cup chopped parsley
2 teaspoons salt
2 bay leaves
1 teaspoon thyme
1/2 teaspoon marjoram
1/2 teaspoon pepper

Cut flounder into chunks, set aside. In a large kettle, saute onions and garlic in butter until tender, then add water, potatoes, parsley, salt, bay leaves, thyme, marjoram, and pepper. Bring to a boil. Add the flounder and reduce the heat to medium. Cook, covered, for about 25 minutes, or until the flounder and potatoes are tender. Remove and discard the bay leaves. Serving Size: 10


Broiled Flounder with Mustard

1 1/2 pounds flounder
1/4 teaspoon pepper
1 tablespoon olive oil
2 tablespoons prepared brown mustard
2 tablespoons green onions, chopped
1 lime, sliced

Preheat the broiler. Arrange flounder on a baking sheet and sprinkle with pepper, then brush with olive oil. Spread prepared brown mustard evenly over the fish. Broil about 3" from the heat source for 2 minutes, or until golden brown, but do not overcook. Serve with chopped green onions and sliced lime. Serving Size: 4

Cheesy Broiled Flounder

4 (6-oz.) flounder fillets
2 tablespoons lemon juice
1/2 cup grated Parmesan cheese
1/4 cup butter, softened
3 tablespoons mayonnaise
3 finely chopped green onions
1/4 teaspoon salt
1/8 teaspoon hot pepper sauce

Preheat broiler. Place fish in a greased, shallow baking pan. Sprinkle with lemon juice. In a small bowl combine Parmesan cheese, butter, mayonnaise, green onions, salt and hot pepper sauce; set aside. Broil flounder for 4 to 6 minutes, or until fish flakes easily with a fork. Remove from oven and spread cheese mixture on top. Broil an additional 30 seconds, or until cheese is lightly browned and bubbly. Serve warm. Serving Size: 4

Fillet a l'Orange

1/2 pound mushrooms, trimmed and sliced
6 green onions, trimmed and chopped
1/2 pound flounder fillets
1/2 teaspoon Italian seasoning
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/2 cup white wine
1/4 cup orange juice
3 tablespoons dry sherry
2 tablespoons olive oil
1/4 teaspoon soy sauce
2 tablespoons chopped fresh parsley

Preheat oven to 350°F. Lightly spray an 11x7x2-inch baking dish with vegetable cooking spray. Layer half the mushrooms and green onions in the baking dish. Add flounder and sprinkle with Italian seasoning, salt and pepper. Cover fillet with remaining green onions and mushrooms. Combine wine, orange juice, sherry, olive oil and soy sauce; drizzle over fish. Cover with aluminum foil and bake for 40 minutes or until fish flakes easily when touched with a fork. Remove from oven, uncover and sprinkle with parsley. Serve immediately. Serving Size: 2

Fish in a Packet

4 (6-oz.) flounder fillets
1 tablespoon Italian seasoning
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 cup julienned seeded green bell pepper
1 small onion, peeled and thinly sliced
2 tablespoons butter

Preheat oven to 375°F. Place each flounder fillet on a separate piece of aluminum foil that's large enough to enclose the fish. Season with Italian seasoning, salt and pepper. Divide green bell pepper and onion evenly between fish and place a pat of butter on top. Fold aluminum foil over fish and vegetables and crimp edges to secure. Place in a shallow baking dish and bake for about 20 minutes, or until fish is opaque and flakes easily with a fork. Serve immediately in foil packets so that the diners get a blast of savory aroma when they open them at the table. Serving Size: 4

Fish Stew

1 onion, diced
2 cups chopped celery
3 potatoes, peeled and diced
3 cups water
1 1/2 pounds flounder, chopped
2 cups chopped broccoli
2 cups chopped cauliflower
1 1/2 teaspoons salt
1/2 teaspoon ground black pepper
1/2 teaspoon crushed dried marjoram
1/2 teaspoon crushed dried basil
3 tablespoons flour
2 cups milk

In a large, deep skillet, boil onion, celery and potatoes in water for 10 minutes. Add flounder, broccoli, cauliflower, salt, pepper, marjoram and basil. In a separate small bowl, mix flour with milk and slowly add soup mixture while stirring continuously. Reduce heat and simmer for 15 to 20 minutes. Serving Size: 9

Flounder and Vegetables in Foil

1 1/2 pounds flounder
4 carrots, peeled and sliced
8 green onions, sliced
4 zucchini, sliced
1 green bell pepper, seeded and sliced
1/4 cup teriyaki sauce

Preheat oven to 425°F. Rinse fish under cold water and pat dry. Divide among sheets of aluminum foil large enough to completely wrap fish and vegetables. Divide carrots, green onions, zucchini and bell pepper and layer on top of fish. Pour teriyaki sauce over vegetables. Bring edges of foil together, fold, and crimp together to close completely. Place foil packets on a baking sheet and bake for 11 to 17 minutes or until fish is just opaque throughout. Remove from oven; serve hot. Open carefully! Serving Size: 4

Flounder and Vegetables with Tarragon Butter

1/4 cup butter, softened
1/4 teaspoon salt
3/4 teaspoon tarragon
1/4 cup almond, sliced
2 cups green beans, sliced
2 cups baby carrots
1/4 cup water
2 tablespoons butter
1 1/2 pounds flounder

In a microwave safe bowl cream together 1/4 cup softened butter, salt, and tarragon. Add sliced almonds and microwave on high for 1-1/2 minutes; set aside. In a microwave safe baking dish, combine sliced green beans, baby carrots, and water. Cover with plastic wrap and microwave on high for 10 minutes, stirring once. Stir in 2 tablespoons butter. Place flounder on top of the vegetables, cover, and microwave on high for 5 minutes, or until the fish flakes easily. Top with the almond/butter mixture. Serving Size: 4

Flounder with Blue Crab Stuffing

6 ¾ lb flounder or
1 4 lb flounder
1 pound Florida blue crab meat
½ cup chopped onion
1 cup chopped celery
1 chopped green pepper
2 cloves garlic, minced
1 cup butter
2 cups soft bread crumbs
3 eggs, beaten
1 tablespoons chopped parsley
½ teaspoon pepper

Remove pieces of shell or cartilage from crab meat. Cook onion, celery, green pepper and garlic in butter until tender, but not brown. Add remaining ingredients; mix well. Stuffing for six ¾-pound flounder or one 4-pound flounder. Yield: 6 servings.

Flounder Bouillabaisse

1 tablespoon vegetable oil
1/2 cup chopped carrots
1/2 cup chopped peeled onion
3 cloves garlic, minced
2 medium leeks, thinly sliced
1 can (15.5-oz.) chopped tomatoes, drained
4 cups water
1 tablespoon crushed dried parsley
1 bay leaf
1/2 teaspoon salt
1/4 teaspoon saffron
1/4 teaspoon crushed dried thyme
1/4 teaspoon ground black pepper
1 3/4 pounds flounder, uncooked, cut into 1-inch pieces

Heat oil in a large saucepan over medium heat. Add carrots, onion, garlic, and leeks. Cook, stirring frequently, 10 minutes. Add small amounts of water if necessary (about a tablespoon at a time) to keep vegetables from sticking. Stir in tomatoes, water, parsley, bay leaf, salt, saffron, thyme and pepper. Bring to a boil; reduce heat to medium-low, cover, and simmer 30 minutes. Add seafood. Continue to cook, uncovered, 15 minutes, or until seafood is thoroughly cooked. Remove and discard bay leaf before serving. Divide seafood evenly into 6 bowls. Spoon soup over seafood. Serving Size: 6

Flounder Cordon Bleu

2 pounds flounder fillets
6 slices ( ½ ounce each) cooked ham
6 slices ( ½ ounce each) Swiss cheese
1 teaspoon grated orange rind
1/4 teaspoon white pepper
1 egg beaten
1 tablespoon margarine
1 tablespoon all-purpose flour
1 cup milk
1/4 cup Parmesan cheese

Place 1 slice each of ham and cheese in the center of each fillet. Cut to fit. Sprinkle orange rind and pepper evenly over each fillet. Roll the fillets and secure with wooden picks. Gently dip rolls in beaten egg, then coat with bread crumbs. Place in a 12 inch x 8 inch x 2 inch baking dish. Melt margarine in sauce pan over medium-heat; blend in flour. Slowly stir in milk and cook until thickened. Pour sauce over fish and top with Parmesan cheese. Bake at 350 F for 20 minutes or until fish flakes easily. Makes 6 servings

Flounder Fillets Dijon

4 large carrots, peeled and julienned
2 tablespoons chopped fresh parsley
1 teaspoon olive oil
1/8 teaspoon salt
1/8 teaspoon ground black pepper
1 teaspoon coarse-grain Dijon mustard
1 teaspoon honey
4 (4-5-oz.) flounder fillets

Combine carrots, parsley, oil, salt and pepper in a 11x7x2-inch microwave-safe baking dish. Cover with wax paper. Microwave at 100% power 5 minutes, stirring once. To make an even thickness, fold over thin fillets or bend long fillets. Place fillets on top of carrots in the corners of the dish with the thick parts toward the outside and the thin parts toward the center. Combine the mustard and honey and spread over fillets. Cover with wax paper. Microwave at 100% power 2 minutes. Rotate fillets, placing cooking parts toward the center and continue to cook 1 to 3 minutes longer or just until fish flakes easily when tested with a fork. Let stand, covered, 2 minutes. Arrange fish and carrots on 4 warm plates.

Nutritional analysis per (4 oz. serving)
Calories: 170 Protein: 22.7 g Carbohydrates: 13.3 g
Fat: 2.82 g Cholesterol: 54.4 mg Sodium: 229 mg
Serving Size: 4

Flounder Florentine

1 cup water
1 pound flounder
1/2 cup water
10 ounces frozen chopped spinach
1 teaspoon onion, grated
1/2 teaspoon marjoram
1 cup milk
2 tablespoons flour
1/2 teaspoon salt
1/8 teaspoon pepper
1 tablespoon Parmesan cheese, grated

Preheat oven to 400 degrees. In a medium skillet, bring water to boil, then add flounder. Boil uncovered for 2 minutes then remove the filets and set aside. Add water, frozen chopped spinach, and grated onion to the skillet. Bring to a boil, cover, and cook for 3 minutes. Separate the spinach, drain, then stir in marjoram. Spoon into an 8" square baking dish and arrange the flounder on top. In a small saucepan, heat milk. In a bowl, combine milk, flour, salt, and pepper. Stirring, add slowly to the saucepan. Cook and stir until thickened then pour over the fish. Sprinkle with grated parmesan cheese. Bake uncovered for 15 to 20 minutes, or until lightly browned and bubbly. Serving Size: 4

Flounder Fish Fillets

2 tablespoons butter, melted
2 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon dillweed
2 cups toasted cereal squares, crushed
2 pounds flounder fillets
1 tartar sauce
1 lemon

Preheat oven to 375 degrees. In small bowl, combine melted butter and lemon juice. In shallow pie plate, combine salt, pepper, dillweed, and crushed cereal squares. Cut flounder into serving portions. Dip in butter mixture. Coat with seasoned cereal mixture. Arrange in a lightly greased 9 X 13-inch baking dish. Bake uncovered for 20 minutes, or until the fish flakes. Serve with tartar sauce and lemon. Serving Size: 5

Flounder in Lemon Dill

3 Tablespoons butter or margarine
1 Tablespoon chopped fresh dill
OR 3/4 teasp. dill weed
1 Tablespoon lemon juice
1/4 teaspoon salt
1 medium-sized green onion, thinly sliced
1 pound fresh or frozen (thawed) flounder fillets

Lemon slices
In 10" skillet over medium-low heat, heat all ingredients (EXCEPT FILLETS), stirring until butter or margarine is melted and hot.

If flounder fillets are large, cut into serving-sized pieces. Add flounder to the hot butter mixture in the skillet; cover and cook 5 to 8 minutes, until flounder flakes easily when tested with a fork. Baste flounder occasionally with butter mixture in skillet to aid moisture. Arrange flounder with it's sauce in warm deep platter. Garnish with lemon slices.

Flounder with Scallions

1 pound flounder
1/4 cup cornstarch
1 egg white
2 tablespoons sherry, divided
1/4 tablespoon ginger
1/8 teaspoon pepper
3 tablespoons oil
1 cup mushroom, sliced
1 cup green onion, chopped
1 tablespoon soy sauce

Cut flounder into 1" x 2" pieces; pat dry. Sprinkle cornstarch on a plate. Combine egg white, 1 tablespoon sherry, ginger, and pepper in a small bowl. Dip the fish first in the cornstarch to coat thoroughly, then in the egg white mixture. Heat oil in a wok or large skillet. When very hot, add the fish and fry quickly until golden brown on both sides. Remove the fish to a warm serving dish. Add sliced mushrooms and chopped green onion to the wok or skillet and stir-fry for 2 minutes. Add 1 tablespoon sherry and soy sauce; stir and pour over the fish. Serving Size: 2

Flounder in Sour Cream Sauce

1 pound flounder
1 cup sour cream
1 1/2 teaspoons Italian seasoning
1/8 teaspoon prepared mustard
1/8 teaspoon ginger
1/4 teaspoon seasoned salt

Preheat ovlen to 400 degrees. Arrange flounder in a buttered baking dish. In a bowl, combine sour cream, Italian seasoning, prepared mustard, ginger, and seasoned salt. Spread over the filets and bake for 25 minutes, or until the fish flakes easily.
Serving Size: 4

French Fish

1 1/4 pounds flounder
1/4 cup fat-free French dressing
2 tablespoons grated Parmesan cheese
2 tablespoons minced onion flakes
1 tablespoon lemon juice
1 tablespoon water

NOTE: This dish must marinate in the refrigerator for at least 4 hours or as long as overnight. Day One Arrange fish in a single layer in a shallow baking pan, such as 13x9x2-inches. Combine remaining ingredients in a small bowl, mixing well. Spread mixture evenly over fish. Turn fish to cover both sides with marinade;cover loosely with aluminum foil but turn fish several times during marinating period. Day Two Preheat oven to 375°F. Bake fish uncovered for about 20 minutes or until fish flakes easily when tested with a fork. For a crisper fish, place it under the broiler for a few minutes before serving. Serving Size: 4

Honey-Mustard Flounder

4 carrots, peeled and julienned
2 tablespoons chopped fresh parsley
1 tablespoon olive oil
3/4 teaspoon salt, divided
1/2 teaspoon ground black pepper, divided
2 tablespoons brown mustard
1 tablespoon honey
1 1/3 pounds boneless, skinless flounder

Combine carrots, parsley, olive oil and half the salt and pepper in a large microwave-safe dish. Cover and microwave on HIGH for 5 minutes, stirring once halfway through. Meanwhile, combine mustard and honey in a small bowl. Arrange flounder on top of carrots and brush with honey-mustard mixture. Season with remaining salt and pepper. Cover and microwave on HIGH for 4 minutes, or until fish is opaque and flakes easily with a fork. Serve immediately. Serving Size: 4

Nordic Stuffed Fish Filets

1 pound fillet of flounder
1 carrot, grated
2 green onions, chopped
1/4 cup chopped red bell pepper
1/2 cup chicken broth
2 tablespoons lemon juice
2 tablespoons grated lemon peel
1/2 teaspoon crushed oregano
1/2 cup dry bread crumbs
1/2 cup grated Swiss cheese

Preheat oven to 350°F. Lightly spray an 11x7x2-inch baking dish with vegetable cooking spray. Place half of flounder into the dishl set aside. Spray a small skillet with cooking spray and add carrot, green onions, and red bell pepper. Heat over medium heat for 3 minutes, stirring to prevent sticking. Remove from heat; reserve. In a bowl, combine chicken broth, lemon juice, grated lemon peel, and oregano. Add half to the carrot mixture with dry bread crumbs and sliced Swiss cheese. Mix well. Pour ½ of mixture over the fish. Cover with the remaining piece of flounder; top with the remaining carrot mixture. Cover and bake 8-10 minutes (about 10 minutes for each inch of thickness in the thickest part of the fish when it is lying flat) or until the fish flakes easily with a fork.. Serving Size: 4

South Pacific Fillets

20 ounces pineapple chunks
3 carrots, sliced
1 1/2 pounds flounder
1 teaspoon vinegar
1 teaspoon sugar
2 teaspoons cornstarch
1/2 teaspoon soy sauce
1 green bell pepper, sliced
1/2 onion, sliced

Drain pineapple chunks; reserving the juice. Combine the reserved juice in a medium saucepan with sliced carrots and cook, covered, about 15 minutes, or until barely tender. Place flounder in a greased 9" baking dish. Bake at 425 degrees for 20 minutes. In a bowl mix vinegar, sugar, cornstarch, and soy sauce. When carrots are just tender, add the pineapple chunks, thinly sliced green bell pepper, sliced onion, and the cornstarch mixture. Cook about 5 minutes, stirring constantly. Spread the vegetables over the fish. Serving Size: 4

Southern Seafood Chowder

13 ounces canned clams, chopped
28 ounces whole tomatoes, chopped
2 cups water
1 potato, diced
2 onions, sliced
1 green bell pepper, chopped
2 garlic cloves, chopped
1 bay leaf
1 teaspoon salt
1/2 teaspoon basil
1/8 teaspoon pepper
10 ounces frozen okra
1 pound flounder, diced

Drain chopped canned clams, reserving the liquid. In a large kettle combine clam liquid with chopped whole tomatoes (undrained), water, diced potato, thinly sliced onions, chopped green bell pepper, chopped garlic cloves, bay leaf, salt, basil, and pepper. Bring to a boil; reduce heat immediately. Cover and simmer for 15 to 20 minutes, or until the potatoes are tender. Stir in frozen okra, diced flounder, and clams. Simmer, uncovered, for 8 minutes, or until the fish is done. Remove the bay leaf before serving. Serving Size: 8

Steamed Whole Fish

1 2-lb. flounder, gutted and cleaned
4 green onions, trimmed and chopped into 2-inch lengths
1 tablespoon thinly sliced peeled gingerroot
1 teaspoon salt
1/2 teaspoon ground black pepper
1 cup chicken broth
1 tablespoon gin (optional)
1/2 teaspoon sugar
1 tablespoon cornstarch
3 tablespoons water
2 tablespoons peanut oil

Have your steamer set-up and ready to go; either a bamboo basket steamer that's large enough to hold the entire fish or an oiled baking rack or steam basket in a large pot with simmering water. Make sure the water level is below the bottom of the rack or basket. On both sides of whole flounder, make parallel diagonal cuts 1-inch apart through the meat. Place green onions and gingerroot in the cuts, season both sides with salt and pepper. Place the fish in the already prepared steamer. Cover and steam 15 minutes or until the fish flakes easily. Add water as needed. Carefully remove fish to a platter when done. For Sauce: Gently heat chicken broth, gin and sugar over low heat until sugar is dissolved. Drain any juice from cooked fish into broth then thicken with cornstarch dissolved in water. Meanwhile heat peanut oil over medium heat until hot, but not smoking. Pour hot peanut oil over cooked fish followed by sauce. Serve immediately. Serving Size: 6

Stuffing for Flounder

1 pound mushroom, sliced
6 green onions, sliced
1/4 cup butter, melted
1 cup soft bread crumbs
1 cup crab
1 teaspoon salt
1/8 teaspoon pepper
1 tablespoon lemon juice
1 tablespoon ketchup
1/4 cup cream
1/4 cup half and half
1 pound flounder

Preheat oven to 425 degrees. Saute sliced mushrooms and sliced green onions for 5 minutes in melted butter. Stir in soft bread crumbs and crab. Cook for 2 minutes. Add salt, pepper, lemon juice, and ketchup. Pour in cream and half and half. Place flounder on top. Bake for 10-15 minutes, or until the fish flakes easily. Serving Size: 4

Whole Wheat Flounder with Banana Saffron Rice

2 tablespoons onion, minced
1 tablespoon olive oil
2 cups non-fat chicken or vegetable stock
1/4 teaspoon saffron threads
1/4 teaspoon white pepper
1/4 teaspoon salt
1 cinnamon stick
1 cup white or brown rice
1/4 cup dried cherries, reconstituted in 2 tablespoons lime juice
3 scallions, sliced
1 banana, peeled and cubed
1/8 teaspoon nutmeg
6 flounder filets
3 egg whites
1 cup whole wheat bread crumbs
1 tablespoon chopped parsley

Sauté onion in olive oil for 3 minutes; add stock, saffron, pepper, salt and cinnamon stick. Bring to a boil, add rice and stir. Reduce to a simmer, cover and cook for 2 minutes until fluffy. Remove cinnamon stick. Add dried cherries/lime juice, scallions, cubed banana and nutmeg. Mix gently. Beat egg whites; mix parsley with whole wheat bread crumbs. Dip flounder into egg whites, then into bread crumbs; coat well. Bake flounder in pre-heated oven at 350°F for 7 to 10 minutes.

* raisins may be substituted
Serving Size: 6

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