Post by JJ Judkins on Feb 22, 2011 9:40:26 GMT -6
* Exported from MasterCook *
East West Flounder
Recipe By :Sheila Lukins
Serving Size : 2 Preparation Time :0:00
Categories : Fish & Seafood New Import
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
FOR THE MARINADE:
1 tablespoon peanut oil
1 tablespoon dark sesame oil
1 tablespoon soy sauce
1 tablespoon peeled finely minced fresh ginger
2 8-ounce flounder fillets
1 scallion (3 inches of green left on) -- very thinly sliced on the diagonal, for garnish
Steamed fresh spinach -- for serving
1. Combine the marinade ingredients in a shallow bowl. Place the flounder fillets in the bowl and turn them to coat well with the marinade. Let rest for 30 minutes, turning once or twice in the marinade.
2. Preheat the broiler. Line a baking sheet with aluminum foil.
3. Remove the fillets from the marinade. Arrange on the prepared baking sheet. Broil 6 inches from the heat source for 4 to 5 minutes, until cooked through. (The fillets should flake easily when tested with a fork.) Sprinkle with the scallions. Serve immediately with steamed spinach.
Serves 2. Per serving: 273 calories, 1 g carbohydrates, 43 g protein, 10 g fat, 120 mg cholesterol.
Source:
"Simply Delicious by Sheila Lukins from Parade magazine Pub date: 03.28.1999"
S(Archive):
"KitPatH 2011"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 271 Calories; 9g Fat (32.6% calories from fat); 43g Protein; 1g Carbohydrate; trace Dietary Fiber; 109mg Cholesterol; 698mg Sodium. Exchanges: 6 Lean Meat; 0 Vegetable; 1 1/2 Fat.
NOTES : (article) Cook Fish Like An Expert. Simple, tasty and foolproof recipes serve up savory fish dishes worth of a top chef.
TIP: The scallion garnish adds just the right flavor and texture to brighten the flounder. Flounder is a lean, mild, flat fish. Sole, turbot and fluke make good substitutes. Broiling, pan-frying and sauteing are the best ways to prepare these fish. Besides steamed spinach, a grated carrot salad is refreshing with the fish.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
East West Flounder
Recipe By :Sheila Lukins
Serving Size : 2 Preparation Time :0:00
Categories : Fish & Seafood New Import
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
FOR THE MARINADE:
1 tablespoon peanut oil
1 tablespoon dark sesame oil
1 tablespoon soy sauce
1 tablespoon peeled finely minced fresh ginger
2 8-ounce flounder fillets
1 scallion (3 inches of green left on) -- very thinly sliced on the diagonal, for garnish
Steamed fresh spinach -- for serving
1. Combine the marinade ingredients in a shallow bowl. Place the flounder fillets in the bowl and turn them to coat well with the marinade. Let rest for 30 minutes, turning once or twice in the marinade.
2. Preheat the broiler. Line a baking sheet with aluminum foil.
3. Remove the fillets from the marinade. Arrange on the prepared baking sheet. Broil 6 inches from the heat source for 4 to 5 minutes, until cooked through. (The fillets should flake easily when tested with a fork.) Sprinkle with the scallions. Serve immediately with steamed spinach.
Serves 2. Per serving: 273 calories, 1 g carbohydrates, 43 g protein, 10 g fat, 120 mg cholesterol.
Source:
"Simply Delicious by Sheila Lukins from Parade magazine Pub date: 03.28.1999"
S(Archive):
"KitPatH 2011"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 271 Calories; 9g Fat (32.6% calories from fat); 43g Protein; 1g Carbohydrate; trace Dietary Fiber; 109mg Cholesterol; 698mg Sodium. Exchanges: 6 Lean Meat; 0 Vegetable; 1 1/2 Fat.
NOTES : (article) Cook Fish Like An Expert. Simple, tasty and foolproof recipes serve up savory fish dishes worth of a top chef.
TIP: The scallion garnish adds just the right flavor and texture to brighten the flounder. Flounder is a lean, mild, flat fish. Sole, turbot and fluke make good substitutes. Broiling, pan-frying and sauteing are the best ways to prepare these fish. Besides steamed spinach, a grated carrot salad is refreshing with the fish.
Nutr. Assoc. : 0 0 0 0 0 0 0 0