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Recipes: Flounder

Flounder isn’t just a character from The Little Mermaid. Quite the contrary, flounder are actual fish that are highly sought-after, especially in the South, and for good reason; they taste great. Today, I have a few heart-healthy flounder recipes that a fellow fisherman, and good friend of mine, has shared with me, that I know you all will love.

 

 

 

Nutty Flounder

1 pound flounder fillets

1 tbsp Dijon mustard

1 tbsp reduced fat/lite mayonnaise

1/8 tsp garlic powder

1/8 tsp ground black pepper

1/3 cup chopped nuts (Planters Heart Healthy Mix works great)

 

1.  Preheat oven to 400 degrees and in a large bowl, mix mustard, mayonnaise, garlic powder, and pepper until well-blended.

2.  Place fillets on a lightly greased baking sheet and spread mixture over each, topping with nut mix.

3.  Bake fillets 10 to 12 minutes, or until they flake easily with a fork, and serve.

 

Foiled Flounder

4 flounder fillets

1 tsp dried oregano

¼ tsp salt

1 zuchinni, diced

3 cups cherry tomatoes, halved

1 medium onion, diced

1/3 cup crumbled feta cheese

6 tbsp fat-free, low-sodium chicken broth, or water

 

1.  Preheat oven to 350 degrees and arrange four sheets of foil on the counter.

2.  Place one fillet in the middle of each sheet of foil and season each with oregano and salt. Then, fold the foil upward so that it cups the fillets.

3.  Top each with zuchinni, tomatoes, onions, and cheese, and then add 1 ½ tbsp. of broth/water to each packet.

4.  Crimp and seal the edges of each foil packet and place on a baking sheet. Bake for 15 minutes, or until fish flakes easily, and then transfer the contents of each packet to a plate to serve. 

Thursday, October 23, 2014