Flounder Florentine Recipe by Diet.Guru iFood.tv

In a saucepan, melt the butter, then add in the flour and mix well to make a roux. Allow the roux to cook on low heat for about 5 minutes to cook the flour. Add your heated stock to the roux to make a bechamel. Remove ¼ cup of the bechamel to add to your spinach. Add the milk, and allow to cook for a few minutes.

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Sprinkle spinach in a 13-in. x 9-in. baking dish coated with cooking spray. Top with fillets. In a large saucepan, saute onion in butter until tender. Stir in flour, salt, pepper and nutmeg until blended. Gradually add milk. bring to a boil; cook and stir for 2 minutes or until thickened. Pour over fillets; sprinkle with Parmesan cheese and.

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Combine the flour, 2 tsp salt, and 1 teaspoon pepper on a dinner plate. In a low, shallow bowl, whisk the eggs with 1 tablespoon water. Put the bread crumbs on another plate. Dredge the fish on both sides in the seasoned flour and dust off the excess. Dip both sides into the egg mixture and, finally, dredge both sides in the bread crumbs. Step 3.

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Instructions Preheat oven to 375 degrees. In a 9 x 6 baking dish, or a 9 x 13 baking dish, spray generously with cooking spray. Lay the flounder filets into the dish. Scatter all the dry seasonings, bread crumbs, grated cheese and minced garlic on top of each flounder. Add some sea salt and black pepper on top.

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Preheat the oven to 400 degrees. Place the fish fillet on a piece of parchment paper and sprinkle it with the salt and pepper. Drizzle the lemon juice and olive oil over the top of the fillet. Lay.

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Step 3. Heat olive oil and 1 tablespoon of the butter in a casserole and add spinach. Sprinkle with salt, pepper and nutmeg and stir. Cook about 1 minute or until wilted. Remove from the heat. Step 4. Put milk in a flat dish and add flounder pieces. Sprinkle with salt and pepper and turn the pieces in the milk. Shake off excess.

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Add the spinach and cook for 5 minutes, stirring often. Drain in a colander and, using a spatula, press the spinach to remove excess liquid. Transfer to a bowl and stir in the 2 tablespoons parmesan, one tablespoon bread crumbs, salt and pepper. Season the flounder with salt and pepper on each side.

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3. Make crispy topping. In a small bowl, combine ¼ cup panko breadcrumbs, 2 tablespoons olive oil, 2 tablespoons parmesan, ½ teaspoon lemon zest, ½ teaspoon oregano and ½ salt. Taste and adjust seasoning. Set aside. 4. Stuff and sprinkle flounder. Spoon about ¼-1/3 cup creamy spinach mixture in the center of each filet.

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Season fish lightly with salt and pepper. In a medium bowl, combine the arugula, tomato, olive oil and the juice from half of of the lemon. Season with salt and pepper, toss and set aside. Slice the other half of the lemon into 4 slices or wedges to serve with the fish. In a shallow bowl, beat the egg whites.

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Step 4: Cook the Flounder. Heat 2 tablespoons butter in a large skillet over medium-high heat until melted and bubbly. Add the fillets, in batches if necessary, and cook for 3 minutes on each side until golden brown.

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Instructions. In a large skillet over medium heat add 1/2 tablespoon of olive oil and 1/2 tablespoon of butter, red bell pepper and garlic and cook for about 4 minutes. Add spinach season with a pinch of salt and pepper mix until the spinach wilts down.

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Directions. Preheat the oven to 200 degrees F. Have 2 heat-proof dinner plates ready. Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper in a large shallow plate. Pat the sole fillets dry.

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Heat oil and butter in a large saute pan (ovenproof is good). Add the minced onion and mushrooms. Saute till softened. Add the spinach and stir well till heated through. Add salt and pepper to taste. If using the same pan, separate spinach into the same amounts as you have fish. Usually 4 or 5 sections if the fish is small.

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Preheat the oven to 250 degrees F and place a sheet pan in the oven. Dry the fish on both sides with paper towels. Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper on a dinner plate. In.

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Preparation. Step 1. Put flour in a low bowl or pie plate and stir in a generous amount of salt and pepper and a pinch of cayenne. Step 2. Place a large cast-iron skillet over medium-high heat. Add olive oil and tilt pan to coat bottom. Step 3. Season the fillets lightly with salt and pepper.