Flounder with Parmesan Crust

Flounder with Parmesan Crust Recipe - Delicious Seafood Dish

Preparation time: 10 minutes | Cooking time: 12 minutes | Servings: 6

Introduction

Flounder with Parmesan Crust is a delicious and easy-to-make dish that is perfect for a quick weeknight dinner or a special occasion. The combination of tender flounder fillets with a crispy Parmesan crust is sure to impress your family and friends.

History

This recipe is a modern twist on classic fish dishes that have been enjoyed for centuries. The use of Parmesan cheese adds a rich and savory flavor to the flounder, making it a popular choice for seafood lovers around the world.

Ingredients

6 flounder or sole fillets (1-0.5 lb (227 g) total), thawed if frozen
0.33 cup of plain low-fat yogurt
2 tbsp of grated parmesan cheese
1 tbsp of dijon mustard
1 tbsp of fresh lemon juice
1-0.5 tsp of prepared horseradish, drained

How to prepare

Preheat the broiler and grease the broiler pan with non-stick cooking spray.
Place the fish on the broiler pan.
In a small bowl, mix together the yogurt, Parmesan cheese, mustard, lemon juice, and horseradish.
Spread the mixture evenly on both sides of the fillets.
Broil the fish for approximately 6 minutes, turning once, until it easily flakes with a fork. Make sure to keep the broiler about 8 inches away from the heat source.

Variations

Try using different types of white fish, such as cod or haddock, in place of the flounder.
Add herbs and spices, such as dill or paprika, to the yogurt and Parmesan mixture for extra flavor.

Notes

Yield: 6 servings
Nutritional Information Per Serving (About 3-0.5 oz (14 g) fish): Calories: 122, Fat: 2 g, Cholesterol: 62 mg, Sodium: 166 mg, Carbohydrate: 1 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 23 g
Diabetic Exchanges: 3 Very Lean Meat

Cooking Tips & Tricks

Make sure to thaw the sole fillets completely before cooking to ensure even cooking.

- Be sure to spread the yogurt and Parmesan mixture evenly on both sides of the fillets for maximum flavor.

- Keep an eye on the fish while broiling to prevent it from overcooking and becoming dry.

Serving Suggestions

Serve the Flounder with Parmesan Crust with a side of roasted vegetables or a fresh salad for a complete and balanced meal.

Cooking Techniques

Broiling is the best cooking technique for this recipe, as it creates a crispy crust on the fish while keeping it moist and tender.

Ingredient Substitutions

If you don't have plain low-fat yogurt, you can use Greek yogurt or sour cream as a substitute.

- You can use any type of mild white fish in place of the sole fillets.

Make Ahead Tips

You can prepare the yogurt and Parmesan mixture ahead of time and store it in the refrigerator until ready to use.

Presentation Ideas

Garnish the Flounder with Parmesan Crust with fresh herbs, such as parsley or chives, for a pop of color and flavor.

Pairing Recommendations

This dish pairs well with a crisp white wine, such as Sauvignon Blanc or Chardonnay.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in the oven or microwave until heated through.

Nutrition Information

Calories per serving

160 per serving

Carbohydrates

2g per serving

Fats

5g per serving

Proteins

25g per serving

Vitamins and minerals

This dish is a good source of vitamin D, vitamin B12, and selenium.

Alergens

Contains dairy (Parmesan cheese) and fish (flounder)

Summary

This dish is a low-carb, high-protein meal that is rich in vitamins and minerals.

Summary

Flounder with Parmesan Crust is a simple yet elegant dish that is perfect for any occasion. With its crispy Parmesan crust and tender flounder fillets, this recipe is sure to become a family favorite.

How did I get this recipe?

I remember the excitement that washed over me when I first saw this recipe for Flounder with Parmesan Crust. It was a cool autumn day, and I was browsing through an old cookbook that had been passed down to me from my own grandmother. As I flipped through the pages, a photo of the golden-brown flounder topped with a crispy Parmesan crust caught my eye. I knew right then and there that I had to try making it.

Growing up, I had always been drawn to the kitchen. My grandmother was an incredible cook, and she had passed down her love of cooking to me. From a young age, I would watch her in awe as she effortlessly whipped up delicious meals for our family. I learned so much from her, from basic cooking techniques to more advanced recipes like the one for Flounder with Parmesan Crust.

But this particular recipe was new to me. I had never made it before, and I was eager to give it a try. I gathered all the ingredients I would need – fresh flounder fillets, breadcrumbs, Parmesan cheese, butter, lemon, and a few herbs and spices. I set to work, following the recipe carefully and methodically.

As the flounder baked in the oven, the tantalizing aroma of garlic, butter, and Parmesan filled the kitchen. I could hardly contain my excitement as I watched through the oven door, eagerly anticipating the moment when I could finally taste the finished dish.

When the timer finally went off, I carefully removed the flounder from the oven. It looked even better than I had imagined – the Parmesan crust was perfectly browned and crispy, the flounder underneath tender and flaky. I couldn't wait to dig in.

I plated the flounder and served it alongside some roasted vegetables and a simple salad. As I took my first bite, I was transported back in time to my grandmother's kitchen. The flavors were rich and comforting, the perfect combination of savory and tangy. I knew right then and there that this recipe would become a staple in my own cooking repertoire.

Over the years, I have made Flounder with Parmesan Crust countless times. It has become a favorite among my family and friends, who never fail to ask for the recipe whenever I serve it. I have shared it with neighbors, coworkers, and even strangers who have become friends after tasting this delicious dish.

But the real magic of this recipe lies in the memories it holds for me. Every time I make Flounder with Parmesan Crust, I am reminded of my grandmother and the love and passion she poured into her cooking. I can almost hear her voice guiding me through each step, urging me to taste as I go and adjust the seasoning to my liking.

As I sit down to enjoy a plate of Flounder with Parmesan Crust, I can't help but feel grateful for the gift of cooking that has been passed down through generations in my family. I am thankful for the memories of my grandmother that live on in each bite of this delicious dish. And I am proud to carry on the tradition of sharing this recipe with others, knowing that it will bring joy and comfort to all who taste it.

So the next time you find yourself in the kitchen, looking for a new recipe to try, I urge you to give Flounder with Parmesan Crust a chance. Let the flavors transport you to a place of warmth and love, just as they have done for me. And may you too create lasting memories and traditions that will be cherished for years to come.