27 flounder low Recipes

  • Flounder With Parmesan Crust
    flounder fillets (about 1 1/2 lbs.) or 6 sole fillets (ab... and
    5 More
    flounder fillets (about 1 1/2 lbs.) or 6 sole fillets (about 1 1/2 lbs.), plain low-fat yogurt, grated parmesan cheese, dijon mustard, fresh lemon juice, prepared horseradish, drained
    15 min, 6 ingredients
  • Baked Flounder
    flounder fillets, salt and pepper, lemon juice and
    4 More
    flounder fillets, salt and pepper, lemon juice, dried tarragon, low-fat sour cream, minced chives, minced parsley
    20 min, 7 ingredients
  • Asian Flounder
    green onions, minced fresh cilantro and
    7 More
    green onions, minced fresh cilantro, minced peeled fresh ginger, dark sesame oil, divided, flounder fillets, skinned, rice vinegar, low-sodium soy sauce, salt, lemon slices
    9 ingredients
  • Breaded Garlic and Dill Fish - Low Fat
    firm white fish fillets (cod, haddock or flounder work we... and
    8 More
    firm white fish fillets (cod, haddock or flounder work well), panko breadcrumbs (japanese bread crumbs), toasted wheat germ, chopped fresh dill (or 1 tbsp of dried), dried mustard, garlic, finely minced, salt & freshly ground black pepper, to taste, egg whites, lemon wedge, for serving
    35 min, 9 ingredients
  • Peppered-Garlic Flounder Peppered-Garlic Flounder
    flounder fillets, low-sodium soy sauce, minced garlic and
    3 More
    flounder fillets, low-sodium soy sauce, minced garlic, lemon juice, mixed peppercorns, crushed
    6 ingredients
  • Flounder in Orange Sauce Flounder in Orange Sauce
    low-sugar orange marmalade, orange juice, ground ginger and
    3 More
    low-sugar orange marmalade, orange juice, ground ginger, sliced green onions (about 3 medium), flounder fillets (or orange roughy, cod, or perch)
    6 ingredients
  • Low Fat Crab & Cheese  Flounder Low Fat Crab & Cheese Flounder
    flounder fillets, imitation crabmeat (king) and
    9 More
    flounder fillets, imitation crabmeat (king), nonfat cheddar cheese or 1 cup mozzarella cheese, grated, lemon , juice of, liquid butter buds (dietetic butter substitute), flour, egg , beater (1/4 cup), fat-free evaporated milk or 2 cups skim milk, salt, cayenne, cooking wine (such as sherry or vermouth)
    15 min, 11 ingredients
  • Gingered Flounder Gingered Flounder
    coarsely grated peeled gingerroot, low-sodium soy sauce and
    6 More
    coarsely grated peeled gingerroot, low-sodium soy sauce, dry sherry, lemon juice, sugar, flounder fillets, vegetable cooking spray, dark sesame oil
    8 ingredients
  • Flounder Florentine Flounder Florentine
    minced onion, garlic cloves, minced and
    8 More
    minced onion, garlic cloves, minced, frozen chopped spinach, thawed, drained, and squeezed dry, tub-style light cream cheese, grated fresh parmesan cheese, low-fat milk, salt, black pepper, ground red pepper, flounder fillets
    11 ingredients
  • Flounder Florentine Flounder Florentine
    minced onion, garlic cloves, minced and
    8 More
    minced onion, garlic cloves, minced, frozen chopped spinach, thawed, drained, and squeezed dry, tub-style light cream cheese, grated fresh parmesan cheese, low-fat milk, salt, black pepper, ground red pepper, flounder fillets
    11 ingredients
  • Parmesan-Herb Baked Flounder Parmesan-Herb Baked Flounder
    flounder fillets (each fillet should weigh 6-oz.) and
    8 More
    flounder fillets (each fillet should weigh 6-oz.), grated parmesan cheese, low-fat mayonnaise, minced green onions, dry breadcrumbs, dried basil, dried oregano, salt, pepper
    30 min, 9 ingredients
  • Parmesan Herb Baked Flounder Parmesan Herb Baked Flounder
    flounder fillets, grated parmesan cheese and
    7 More
    flounder fillets, grated parmesan cheese, low-fat mayonnaise, minced green onions, dry breadcrumbs, dried basil, dried oregano, salt, black pepper
    10 ingredients
  • Baked Flounder With Low-Fat Cream Sauce Baked Flounder With Low-Fat Cream Sauce
    flounder fillets, skinned, salt, black pepper and
    6 More
    flounder fillets, skinned, salt, black pepper, tomatoes, sliced, flour, margarine, melted, skim milk, dry white wine, basil, crushed
    40 min, 9 ingredients
  • Flounder Poached in Coconut, Ginger & Basil Broth Flounder Poached in Coconut, Ginger & Basil Broth
    skinless flounder fillets, 1 to 1-1/2 lb total and
    18 More
    skinless flounder fillets, 1 to 1-1/2 lb total, kosher salt, white pepper, grated fresh ginger, roughly chopped thai basil, vegetable oil or 1 tbsp extra virgin olive oil, shallot, thinly sliced (about 1/4 cup), fresh ginger, peeled and cut into matchsticks, garlic cloves, finely minced, celery ribs, sliced 1/8 inch thick on the diagonal (about 2 cups), fresh hot red chili pepper, sliced into thin rings (seeds intact), low sodium chicken broth, coconut milk, scallions , thinly sliced on the diagonal (about 1 cup), fish sauce, fresh lime juice, mirin (japanese sweet rice wine), grated lime zest, jasmine rice, cooked
    40 min, 19 ingredients
  • Broiled Flounder with Chili Cream Broiled Flounder with Chili Cream
    lemon juice, low-sodium soy sauce, water and
    6 More
    lemon juice, low-sodium soy sauce, water, minced garlic (about 2 cloves), flounder fillets, nonfat sour cream, hot sauce, chili powder, vegetable cooking spray
    14 min, 9 ingredients
  • Crunchy Low Fat Oven-Fried Flounder Crunchy Low Fat Oven-Fried Flounder
    frozen flounder fillets, thawed slightly in microwave and
    5 More
    frozen flounder fillets, thawed slightly in microwave, light sour cream, lemon juice, chili powder, crushed corn flakes, light margarine
    25 min, 6 ingredients
  • Grilled Orange Roughy with Pineapple-Cucumber Salsa Grilled Orange Roughy with Pineapple-Cucumber Salsa
    pineapple-cucumber salsa and
    8 More
    pineapple-cucumber salsa, orange roughy or flounder fillets, low-sodium soy sauce, fresh lime juice (about 1 large lime), rum (optional), honey, hot sauce, vegetable cooking spray, sliced cucumber (optional)
    14 min, 9 ingredients
  • Seafood-Stuffed Bell Peppers Seafood-Stuffed Bell Peppers
    low-salt chicken broth, dry sherry, low-sodium soy sauce and
    17 More
    low-salt chicken broth, dry sherry, low-sodium soy sauce, cornstarch, sugar, rice vinegar, dark sesame oil, salt, shrimp, peeled, flounder fillet, chopped, dry sherry, cornstarch, coarsely chopped peeled gingerroot, salt, green onions , cut into 1-inch pieces, egg white, green bell peppers, cornstarch, vegetable oil, low-salt chicken broth
    20 ingredients




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