Recipezaar: Sole & Flounder,High Protein recipes

Parmesan Broiled Flounder

Mon, 13 Mar 2000 21:38:00 -0500

This easy and delicious recipe is a classic! -- posted by Julesong

Fish Turbans

Mon, 01 Oct 2001 10:07:23 -0400

This an ideal recipe for a special dinner party. I serve it with with baby potatoes steamed in their skins and Recipe #12221. -- posted by Norahs Girl

Red Snapper for Two

Sun, 28 Oct 2001 10:12:20 -0500

Half recipe for one serving. Any white fish can be used. Serve it on a bed of wilted spinach and a cup of tomato flavoured brown rice. -- posted by Derf

Seafood Pinwheels with Havarti Sauce

Mon, 13 May 2002 18:44:42 -0400

A simple and elegant way to prepare fillets of sole. Garnish with fresh dill and serve with steamed baby carrots and pea pods. -- posted by Lorac

Broiled Sole Parmesan

Sat, 08 Jun 2002 12:27:57 -0400

This recipe is equally great for company or a weekday meal. It's fast and easy to make. The Parmesan cheese compliments the delicate flavor of the sole. -- posted by M&Mers

Dilly Sole

Thu, 13 Jun 2002 21:16:48 -0400

My DH developed an allergy to white fish many years ago, but this was a dish we both loved; I served it often in the early 80s. It doubles easily if you want to feed more people. -- posted by Lennie

Chinese Fish Roll Appetizer

Wed, 21 Aug 2002 20:51:31 -0400

-- posted by *Pixie*

Baked Flounder Au Fromage

Mon, 02 Sep 2002 19:24:55 -0400

Adapted from a 1990 issue of Southern Living. Recipe produces a tasty dish that also looks wonderfully elegant. -- posted by Ambassadress of GoodHumor

Sole with Cashew Crust

Thu, 16 Jan 2003 20:09:51 -0500

The light, flaky fish creates a contrast with the crunchy, salty nuts. -- posted by SJG3483

Teresa's Stuffed Flounder

Tue, 21 Jan 2003 20:11:38 -0500

We layer this yummy stuffing between thin fish filets, but you may choose to cut a pocket/slit in thicker filets and stuff the flounder in that manner. Either way you do it, I hope you enjoy the dish! -- posted by TGirl,RN

Flounder in Lemon and Wine sauce

Mon, 03 Feb 2003 20:03:24 -0500

Quick enough for a busy day yet elegant enough for dinner guests. -- posted by Peter Pan

Fish Roll With Compound Butter by Alton Brown

Thu, 03 Apr 2003 20:24:49 -0500

I saw this on Good Eats. Alton Brown is just the BEST! This is really Cool! A Nice Presentation for Christmas Eve! -- posted by ~Rita~

Vegetable Stuffed Sole

Thu, 03 Jul 2003 20:01:23 -0400

A healthy and elegant summer meal. From the Kitchenaid cookbook -- posted by Miraklegirl

Tilapia (Sole or Flounder) with Capers and Almonds

Fri, 04 Jul 2003 20:02:32 -0400

A company-worthy fish dinner with lemon, capers and almonds. Recipe is from the newspaper. -- posted by MrsEl

You Gotta Have "Sole"

Thu, 21 Aug 2003 20:02:04 -0400

I have been making this recipe for quite awhile and I got it from one of the Best of Bridge cook books that I enjoy so much. This is an easy and fast recipe that you can have prepared and on the table in less than half an hour. -- posted by bert

Sole Amandine

Wed, 15 Oct 2003 20:00:15 -0400

I found this recipe in a Betty Crocker cookbook some time ago, and have always enjoyed it, plus it's fast and easy to prepare. -- posted by bert

Nut Crusted Sole

Fri, 30 Jan 2004 20:00:53 -0500

I like fish & almonds, so this recipe is a favorite since it combines both. I submitted it for a local newspaper's recipe contest, & it was a runner up. It is fast & easy enough to make on a work night. -- posted by Judy from Hawaii

Baked Flounder Fillets in Lemon-Soy Vinaigrette

Tue, 17 Feb 2004 20:00:01 -0500

Easy as pie! -- posted by Chill

Oven-fried Fish

Thu, 13 May 2004 20:00:10 -0400

This recipe came from BHG.com. It gives the fish a nice crunchy topping without being dried out. I also like to spritz lemon juice across the fillets the instant they come out of the oven. -- posted by Kay Demonbren

Oven-fried Lemon Crumb Fish

Tue, 03 Aug 2004 19:58:50 -0400

A recipe from WW cookbook, Make It In Minutes. Any white fish fillet works well in this recipe - sole, flounder, catfish, cod or red snapper. Fresh breadcrumbs really make the difference in this recipe. -- posted by WaterMelon

Sole Amandine

Tue, 28 Sep 2004 19:59:41 -0400

this came from Mr. Food's quick and easy diabetic cooking -- posted by lilkittykt

Family's Favorite Flounder

Thu, 28 Oct 2004 20:00:11 -0400

Delicious baked fish that the whole family enjoys. We like it with noodles and frozen veggies. Recipe source:Bon Appetit (July 1980) -- posted by ellie_

Super Simple Golden Crispy Fish

Sun, 16 Jan 2005 20:01:55 -0500

I hate deep frying, this is the way I shallow fry my fish. -- posted by Mirj

Easy Flounder Au Gratin

Thu, 12 May 2005 10:16:21 -0400

Don't know where I got this recipe. Found it in my fish recipes on a handwritten card. I haven't tried this yet. -- posted by Oolala

Flounder With Parmesan Crust

Wed, 18 May 2005 13:57:16 -0400

I made this with Sole, the horseradish gives it a great zip. Mine took a little longer to cook almost 10 minutes. Points 3. -- posted by Dancer^

Basic Baked Fish -Easy Dressing

Wed, 01 Jun 2005 14:29:56 -0400

Simple and can be used on any fish fillets or steaks. From a seafood recipe booklet put out by The American Cooking Guild. The recipe doesn't specify how much fish this is for so I guessed and you can adjust depending on the amount of fish you'll cook. -- posted by Oolala

Flounder Baked in Brown Butter

Wed, 15 Jun 2005 12:23:26 -0400

From an old cookbook. -- posted by Oolala

Baked Sole With Bacon Topping

Mon, 27 Jun 2005 14:14:19 -0400

Another from "What's For Dinner?" This is a delicious fish dish. The bacon gives it a nice salty/smoky flavor. This is a quick and easy way to prepare fish. Good with a tossed salad and crusty bread. -- posted by JillAZ

Really Easy Baked Sole Fish With Mozzarella and Tomato

Wed, 29 Jun 2005 17:38:49 -0400

If you are tired of the same baked fish recipe, then I think you will really enjoyed this..it's easy to put together and really good! Although the recipe calls for using sole, and that is the only kind of fish I have used for this recipe in the past, I imagine that you probably could substitute about any kind of thicker fillets for the sole, I am thinking flounder would be a good choice also. -- posted by KITTENCAL

German Hamburger Fischpastete (Hamburg Seafood Pie)

Thu, 30 Jun 2005 22:06:58 -0400

The traditional recipe calls for halibut and sole or flounder. If these two fish are not available, other similar fish may be used. -- posted by Olha

Flounder Fillets in Cornmeal-Mustard Crust

Mon, 25 Jul 2005 16:42:20 -0400

From "Kitchen Life" by Art Smith. -- posted by Oolala

Sole Amandine

Tue, 09 Aug 2005 18:27:50 -0400

This is from Coastal New England Summertime Cooking by Sherri Eldridge. It's a simple and healthy way to prepare sole. If you use the soy margarine it's dairy free. -- posted by Kree

Fish Madelene

Mon, 15 Aug 2005 21:04:58 -0400

The original recipe I obtained from a gourmet grocery store called Byerlys. I have since tweeked it to my family's liking. It is a nice way to make any mild white fish. Quick, easy and tasty midweek meal. -- posted by Expat in Holland

Tasty Flounder

Thu, 08 Sep 2005 10:57:12 -0400

From Favorite Seafood Recipes of the Eastern Shore. Only 3 "staple" ingredients and the fish fillets! "Quick and easy" comes to mind. -- posted by Oolala

Cheesy Mushroom Baked Flounder

Mon, 26 Sep 2005 19:44:29 -0400

Delicious fish recipe. Works well with haddock, too. -- posted by *Parsley*

Flounder Stuffed With Shrimp

Tue, 11 Oct 2005 15:32:51 -0400

A tasty and elegant fish dish with a pleasant hint of sherry flavoring -- posted by DianeHelen

Flounder Almandine

Fri, 04 Nov 2005 21:13:50 -0500

I had some frozen flounder filets I had bought at Costco and wanted to do something just a little special rather than the ordinary. I found this recipe on the back of the bag containing the flounder. It is so good, quick and easy -- and you will probably have all the ingredients on hand (as long as you already have the flounder ;) Would be nice to serve with rice. Enjoy! -- posted by Bev

California Sand Dabs

Mon, 07 Nov 2005 15:54:11 -0500

These are delicious and can be made with rex sole, flounder,or perch. -- posted by Barb Gertz

Ww Core Sole

Mon, 20 Feb 2006 14:19:25 -0500

I found this some time ago but it works for Core. You may have to count the Parmesan, depends on if you you use fat free or not. I do this in the toaster oven. -- posted by Chef #290998

Flounder Bake

Thu, 20 Apr 2006 19:05:15 -0400

Can work with other similar fish fillets like tilapia, sole or fluke. This is a simple and easy preparation. -- posted by Oolala

Flounder or Sole(Flundern Oder Schollen, Gebacken)

Thu, 01 Jun 2006 20:55:10 -0400

Posted for ZWT II. From Germany. -- posted by LMillerRN

Baked Rolled Sole

Fri, 02 Jun 2006 16:00:00 -0400

This is from my Eat Well Stay Well cookbook. This takes no time to put together and makes a nice presentation. I serve this with sautéed asparagus or green beans and a salad. Eat it the same night you make it as it doesnt reheat very well. Im typing it up for ZWT II. Serves 4 -- posted by dicentra

Baked Fish Fillets Magnifique

Sat, 15 Jul 2006 15:31:23 -0400

Simple preparation for flounder or sole, with Parmesan cheese, lemon juice, butter, Worcestershire sauce, breadcrumbs and instant minced onion. From a Church cookbook called Favorite Recipes by St. Mary's Ladies Guild (Carpatho-Russian Orthodox) in Endicott, NY. Submitted by Betty Howrilka. -- posted by Oolala

Flounder Ilena

Mon, 22 Jan 2007 20:18:19 -0500

Posted in Another Taste of Palm Springs by Tammy Taylor. I also have this in Simply Seafood" by Vicki Emmons. You can use Vermouth instead of white wine if you like. -- posted by Oolala

Herb Butter for Fish Fillets (Flounder) Baked or Broiled

Fri, 16 Feb 2007 23:42:01 -0500

From a McCormick/Shilling recipe card, 1988. Simple, but I didn't think of it! -- posted by Oolala

Broiled Sole Fillets With Garlic Herb Sauce

Mon, 19 Feb 2007 22:10:23 -0500

Fish is always an alternative to meat :P -- posted by swirlycinnacakes

Linda's Stuffed Haddock or Flounder

Mon, 26 Mar 2007 19:49:19 -0400

Talk about delicious? Try this... I make this when I want something extra delicious for company... This recipe works well with ANY white fish...I don't care what you use... Great on fresh water fish, as well as ocean fish... It would also be good with Salmon or Swordfish too! -- posted by Linda's Busy Kitchen

Lemon Herbed Flounder

Wed, 04 Apr 2007 20:32:45 -0400

Fresh herbs are the trick to this one. -- posted by Mims & Squims

Sole Meuniere

Thu, 17 May 2007 23:34:54 -0400

Sole fish fillets cooked in butter sauce. ZWT Sole Meuniere is excellent in combination with potatoes or rice. -- posted by Chef Mommie

Gg's Flounder Pecan

Wed, 23 May 2007 20:45:48 -0400

Simple and delicious. -- posted by Gloria 15x

Crispy Fish Fillets

Sun, 24 Jun 2007 22:48:29 -0400

Simple one from a McCormick's recipe card. Just mix some spices in plain bread crumbs and panfry. -- posted by Oolala

Yogurt Cumin Fish Fillets (Flounder)

Fri, 31 Aug 2007 14:01:18 -0400

Can use any fish you like. From a community cookbook posted by the Humphrey family. -- posted by Oolala

Broiled Flounder With Puffy Cheese Topping

Tue, 29 Jan 2008 16:25:11 -0500

From a flounder brochure. I haven't tried it. Recipe doesn't say what type of cheese to try so let me know what you used if you make it! -- posted by Oolala

Broiled Flounder (Ww)

Mon, 25 Feb 2008 18:26:05 -0500

This is from an old WW cookbook (Weight Watchers 365 Day Menu Cookbook), before they had points, but I think if following the WW flex plan this is about 3 points per serving. I also think this will work for other fish -- although the point value may change along with the cooking time if using a thicker fish. This is good served with baked potatoes and salad for a very low point meal that no one will ever guess is Weight Watchers. Although this serves only 2 - it is easily adjusted to serve as many servings as needed. -- posted by ellie_

Baked Flounder With Lemon, Parsley and Bread Crumbs

Fri, 21 Mar 2008 12:51:16 -0400

Wonderfully easy, tasty and healthy recipe -- posted by Shahana

Pan Sauteed Sole/Flounder Parmesan

Sat, 22 Mar 2008 17:52:44 -0400

From A Guide to Modern American Cooking. It is called Grilled Sole Parmesan there but I changed the name to reflect the cooking style. This is not grilled! I am putting here for future use. ***For the reviewer who wanted advice on how to prevent fish from sticking: try a Teflon or other non-stick pan and use plastic spatulas to move the fish around gently to avoid breaking the fish. Hope this helps. -- posted by Oolala

Flounder Fillets Grilled in Foil With an Asian Touch

Wed, 16 Jul 2008 01:23:05 -0400

The fish is steamed in foil and cooked on the grill for easy quick clean up, And a quick and tasty meal. Served over Recipe #314078 or white rice. -- posted by ~Rita~

Broiled Sole With Parmesan-Olive Topping

Tue, 20 Jan 2009 14:21:00 -0500

Entered for safe-keeping. From Evelyn Tribole's "More Healthy Homestyle Cooking". -- posted by KateL

Seasoned Cod Fillet Casserole

Fri, 13 Feb 2009 00:48:03 -0500

Healthy and bursting with flavor, this nicely seasoned fish fillet makes for a simple and satisfying dinner. -- posted by Feast Your Eyes!

Acadia's Sauteed Italian Flounder

Tue, 31 Mar 2009 10:39:22 -0400

This recipe was thought up on the spur of the moment for a simple and flavorful fish creation. *NOTE: Cooking time depends on the thickness of the fish. -- posted by Acadia

Sensational Sole

Wed, 29 Apr 2009 15:15:40 -0400

From South of the Fork, the Junior League of Dallas, 1987. I am posting recipes that appeal to me for safe keeping. -- posted by Oolala