FoodReference.com (Since 1999)
RECIPE SECTION - Over 10,000 Recipes

 

 You are here > Home > Recipes >

 

CULINARY SCHOOLS
& COOKING CLASSES

From Amateur & Basic Cooking Classes to Professional Chef Training & Degrees -  Associates, Bachelors & Masters
More than 1,000 schools & classes listed for all 50 States, Online and Worldwide

 

BAKED FLOUNDER

The Taste of Home Cookbook
New Revised 2nd Edition

I fix this fish frequently because my whole family enjoy it. The flounder is baked on a bed of mushrooms one green onions and topped with bread crumbs and reduced-fat cheese.
Brenda Taylor, Benton, Kentucky
Prep/Total Time: 20 min.
Yield: 6 servings.


Ingredients

• 2/3 cup sliced green onions
• 1/2 cup sliced fresh mushrooms
• 2 pounds flounder or sole fillets
• 1 teaspoon dried marjoram
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 2 tablespoons dry white wine or chicken broth
• 2 teaspoons lemon juice
• 1/4 cup shredded reduced-fat Mexican cheese blend
• 1/4 cup soft whole wheat bread crumbs
• 2 tablespoons butter, melted


Directions

1) Sprinkle the green onions and mushrooms into a 13-in. x 9-in. x 2-in. baking dish coated with cooking spray. Arrange the fish over vegetables, overlapping the thickest end of fillets over the thin end. Sprinkle with marjoram, salt and pepper.

2) Pour wine or broth and lemon juice over fish. Cover with cheese and bread crumbs; drizzle with butter. Bake, uncovered, at 400° for 10-12 minutes or until fish flakes easily with a fork.


Nutrition Facts:
1 serving equals 212 calories, 7 g fat (4 g saturated fat), 86 mg cholesterol, 438 mg sodium, 5 g carbohydrate, 1 g fiber, 31 g protein.

 

 

RELATED RECIPES

  Home   |   About & Contact   |   Recipe Index   |   Kitchen Tips   |   Cooking Contests   |   Other Links  

Please feel free to link to any pages of FoodReference.com from your website. 
For permission to use any of this content please E-mail: james@foodreference.com
All contents are copyright © 1990 - 2016 James T. Ehler and www.FoodReference.com unless otherwise noted.
All rights reserved.  You may copy and use portions of this website for non-commercial, personal use only.
 Any other use of these materials without prior written authorization is not very nice and violates the copyright.
Please take the time to request permission.
 

FoodReference.com Logo

 

 

Popular Pages