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Flounder Fillets Baked Flounder Fandango With Variations

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)105.6702
Energy (kCal)962.9581
Carbohydrates (g)66.5234
Total fats (g)32.1391
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. 1. Dice and boil potatoes and carrots for 5 - 8 minutes drain. | 2. 2. Mince and saute onion in melted butter until tender. | 3. 3. Place fillets in shallow, buttered heat-proof dish in one layer, sptinkle with thyme, | 4. salt and pepper. Spoon diced vegetables and oniond over top of fillets. | 5. 4. Bake for 1/2 hour at 350*F. | 6. 5. Garnish with parsley before serving. | 7. My Note: To DEEP FRY: Heat oil to 350*F. Coat fish with flour. breadcrumbs or cornmeal. Fry until golden brown. | 8. TO BAKE: Preheat oven to 375*F. Place fish in oiled baking dish. Season to taste. Bake for 8 to 12 minutes - until fish flakes when pierced with a fork. | 9. TO GRILL: Preheat grill. Season with salt and pepper. Turn afther 3 to 4 minutes. Continue to grill - until fish flakes when pierced with a fork. | 10. TO BROIL: Set oven to broil. Position fish in in pan and season to taste. With fish 4 to 5 inches from heat, broil about 5 minutes until fish flakes when pierced with a fork. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    flounder fillet 1 403.4676 0.0 89.7602 2.2667
    potato 3 - - - -
    carrot 3 157.44 36.7872 3.5712 0.9216
    onion 1 60.0 14.01 1.65 0.15
    butter 4 tablespoons unsalted melted 342.0 15.714 10.686 28.8
    thyme 1 pinch 0.0505 0.0122 0.0028 0.0008
    parsley minced - - - -
    salt pepper 403.4676 0.0 89.7602 2.2667

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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