November 4, 2017

Parmesan Broiled Flounder Healthy Eating At Its Tastiest

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Parmesan Broiled Flounder, when you see the title you probably think, don’t they eat anything but seafood? Well, when you can have fresh fish right from the sea, you take advantage of it. We are reposting this recipe because it is so easy yet delicious.

Seafood an easy protein to find

We do eat beef, pork, and poultry but when we’re in Florida with the Gulf practically at our back door, we like to see how many different recipes we can create. Flounder is a great source of protein and easy to obtain.

This recipe is one using the nineteen-inch flounder my Honey caught and filleted.

Flounder a Fish caught at Caspersen Beach

Flounder at Caspersen Beach

You get four fillets from a flounder, two from the top and two smaller from the bottom.

Flounder are strange looking. They have two eyes on their top side, but they aren’t born that way. No. As the flounder ages, the eyes come to be on top so as they lay on the sea’s floor, they can see with both eyes looking up. Their “belly” or underside is perfectly white.

No. As the flounder ages, the eyes come to be on top so as they lay on the sea’s floor, they can see with both eyes looking up. Their “belly” or underside is perfectly white.

Parmesan Broiled Flounder

Preparing the parmesan broiled flounder

Flounder doesn’t have scales, and you can leave the skin on for grilling and cooking purposes. Once we cooked our Parmesan Broiled Flounder, we couldn’t tell the skin was left on.

This recipe is quick and easy to prepare. We broiled the fish until it’s almost done. Then we topped the seafood with the cheesy mixture and popped it under the broiler until it melted over the fish.

With our parmesan broiled flounder I made Pasta Verde.I’ll post the pasta recipe next.

Tutti a tavola è pronto!

Un caro saluto e alla prossima.

Parmesan Topped Broiled Flounder

★★★★★

5 from 11 reviews

Delicious broiled flounder recipe. the fish is first brushed with lemon juice then topped with a coat of parmesan, butter, mayo, and green onion.

Author: Marisa Franca at All Our Way

Ingredients

2 lbs. flounder fillets or 2 lbs. other white fish fillets
2 Tbsp. fresh squeezed lemon juice
1/2 cup parmesan cheese
1/4 cup butter. softened
3 Tbsp. good quality mayonnaise such as Hellmann’s
3 green onions. chopped
1/4 tsp. sea salt
1 dash hot sauce, or more if desired

Instructions

Place fillets in a single layer on aluminum foil lined shallow pan that’s been sprayed with a vegetable spray. Brush the fillets with the lemon juice.
In a small bowl, combine remaining ingredients to make the cheese topping. Set aside
Broil fillets 4 to 6 minutes or until fish flakes easily when tested with a folk. (The time will depend on the thickness of your fillets and the temperature of the broiler.)
Remove fillets from oven and spread with the Parmesan topping.
Broil and additional 45 seconds to one minute or until cheese is lightly browned and bubbly. Be careful so that it doesn’t burn.
Garnish with lemon and parsley, if desired.

Notes

Overcooking can produce a fillet that is mushy — be sure to watch. This is a delicate and mild fish.

Nutrition

Serving Size: 4
Calories: 445
Sugar: 1
Sodium: 1343
Fat: 29
Saturated Fat: 13
Unsaturated Fat: 14
Trans Fat: 1
Carbohydrates: 2
Protein: 42
Cholesterol: 174

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