Recipezaar: Sole & Flounder,Lighter Fare recipes

Perfect Fish & Chips

Sat, 28 Aug 1999 03:16:00 -0400

-- posted by peppermintkitty

Baked Fillet of Sole

Sun, 28 Nov 1999 05:55:00 -0500

-- posted by Dancer^

Vegetable Fish Filets

Mon, 13 Mar 2000 21:44:00 -0500

-- posted by Barefoot Beachcomber

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

Filet of Sole With Spinach & Tomatoes

Wed, 27 Mar 2002 18:32:12 -0500

This has a lovely presentation, especially if you have the parcels sealed before your guests arrive and then when they open them the red tomato, green spinach and the white fish. Add additionasl spices that you may like -- posted by Bergy

Fillet of Sole in an Oil Sauce

Fri, 29 Mar 2002 10:17:42 -0500

A very easy to make fish recipe that goes very well with cooked spinach. I developed this for my wife over 25 years ago as she would not eat fish before. It is now a regular fish dish in our home. -- posted by William (Uncle Bill) Anatooskin

Sauteed Sole with Grapefruit

Mon, 08 Apr 2002 19:41:41 -0400

-- posted by Dancer^

Perfect Batter for Fish

Wed, 10 Apr 2002 14:50:42 -0400

I received this recipe from Martin James: -- posted by William (Uncle Bill) Anatooskin

The Sole of my Zucchini

Mon, 15 Jul 2002 06:40:32 -0400

This is so easy & quick to make. If you are not worried about calories add buttered crumbs with parmesan to the top. I have added capers to the sauce too. -- posted by Bergy

Creole Flounder

Wed, 04 Sep 2002 19:56:11 -0400

-- posted by *Pixie*

Fillet or Flounder or Sole in Orange Sauce

Tue, 14 Jan 2003 20:09:01 -0500

Company perfect. Serve with baked sweet potatoes and green veggie. Can be made ahead and reheated in microwave giving you more time with guests. -- posted by BoxO'Wine

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

Baked Fish Fillets

Tue, 04 Mar 2003 20:07:02 -0500

Awesome recipe for a lower fat, high-protein evening meal. Very quick to prepare. -- posted by PMS24seven

Excellent, Moist,tender Flounder Fillets

Wed, 21 May 2003 20:05:16 -0400

Even those who claim to not like fish will "beg" for more of this one. It is so moist and tasty. I think I would try it with Ranch dressing as well. I found a similar recipe at another site but adapted it to my tastes. GUARANTEED you will love this !!!!!!!! -- posted by Shirl (J) 831

Yucatan Lime Fish

Tue, 02 Sep 2003 20:04:58 -0400

Saw this dish in a Newspaper Article about travelling in Mexico, It reminded me of a dish I had in Cozumel. It's a simple but different way to cook flounder and similar fish. Easy to make too. -- posted by Will Price

Grandma's Breaded Sole

Tue, 09 Sep 2003 20:05:45 -0400

My Grandma always made this when I was a kid. You can eat it warm and fresh out of the pan, or I like to stick it in the fridge and then snack off the cold pieces for lunch. -- posted by horseplay

Baked Flounder (((Very Easy)))

Fri, 23 Jan 2004 19:59:21 -0500

I was born and raised in Philadelphia and my father and I used to go to the New Jersey shore to fish for flounder. He would then cook it this very easy way and trust me, it's DELICIOUS !!! -- posted by Alan Leonetti

Mexican Baked Fish

Tue, 20 Apr 2004 19:59:38 -0400

I have no idea where this recipe comes from. It is very easy to fix, good and good for you. Hope you enjoy. -- posted by PaulaG

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

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_

Sole and Spinach Casserole

Thu, 18 Nov 2004 19:59:53 -0500

An easy and light recipe from Barbara Gibbons, 'The Slim Gourmet'. Although I haven't tried this, I'm sure it will appeal to calorie counters as well as those on low-carb diets. Let me know what you think! -- posted by Denise in da Kitchen

Mohonk Mountain House Sole Marie (for One)

Tue, 01 Feb 2005 20:00:52 -0500

From the FABULOUS Mohonk Mountain House in New Paltz, NY -- posted by DeSouter

Louisiana Style Flounder

Wed, 09 Feb 2005 19:57:43 -0500

This recipe was posted on a book group I belong to but is originally from a Weight Watchers cookbook. This dish is full of flavor. You won't be disappointed! -- posted by KC_Cooker

Low Fat Crab & Cheese Flounder

Mon, 28 Mar 2005 17:21:27 -0500

Serve this up with some Jasmine rice and you have a wonderful meal. -- posted by Shirl (J) 831

Baked Flounder With Herbed Mayo and Vermouth

Thu, 12 May 2005 10:16:18 -0400

From an old cookbook submitted by someone named Brewster D. Dogget of Wiscasset, Maine. I had cut this out of the book but haven't made it yet. I make a similar fish with mayo that my mother in law gave me but this is a little different with the vermouth. I broil my fish at the end for a brief time until it just starts to brown. Hope you like this. -- 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^

Alex's Heavenly Snapper Fillets

Thu, 16 Jun 2005 15:41:59 -0400

An old friend of mine made this for me and I was impressed and kept the "recipe" all these years but there are no amounts (measurments) given so I will see if Zaar will let me add it. If I have to put ingredient amounts, just keep in mind that I guessed. -- posted by Oolala

Oven Fried Flounder

Fri, 15 Jul 2005 19:43:18 -0400

For an easy and elegant meal, serve with Tarragon Tartar Sauce recipe #130080. From The Essential Eating Well Cookbook. -- posted by SmHerndon

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

Fabulous Flounder

Fri, 12 Aug 2005 14:18:01 -0400

This is a simple yet fabulous recipe for a quick dinner with lots of flavor. You can substitute any mild white fish for the flounder. Served with a green vegetable and rice, it makes a lovely dinner. -- posted by Expat in Holland

Sole With Tarragon-Mustard Sauce

Tue, 23 Aug 2005 20:01:50 -0400

A PLEASANT new way to enjoy whitefish. The mustard really gives it a kick and makes a great partner with the tarragon-yogurt. -- posted by Laurawombat Garcia

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

Steamed Fillet of Sole

Tue, 27 Sep 2005 14:41:12 -0400

This is a Sunday dish - rich and earty, wonderful combination of flavours. The recipe is from the London fish restaurant called Livebait. -- posted by kolibri

Flounder With Herbed Couscous

Mon, 10 Oct 2005 20:34:00 -0400

A puree of parsley and scallions mixed with lemon juice and oil both flavors the couscous and acts as a sauce for the fish. The taste of flat-leaf parsley really comes through if you use the flat-leaf variety. Any mild-tasting fish fillets will go well with the relatively delicate sauce. Try lake perch, whiting, croaker, drum, or bass, or of course, any of the flounder family, such as lemon or gray sole. Variation: Flounder with Basil and Parsley Couscous - Make the herb puree with 1/4 cup fresh basil and 1/2 cup flat-leaf parsley leaves. Wine: Match the tartness of the lemon juice with an acidic white wine. Try a good-quality Soave or Orvieto from Italy. From African Quick From Scratch Fish & Shellfish, Food & Wine. -- posted by NcMysteryShopper

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

Dale Earnhardt's Fish and Vegetable Rolls

Sun, 30 Oct 2005 05:06:44 -0500

Source: NASCAR Cooks with Tabasco Brand Pepper Sauce -- posted by southern chef in louisiana

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

Sole Rolls (Poached in Milk)

Wed, 09 Nov 2005 17:45:21 -0500

Delicate sole with cheese and spinach. -- posted by Derf

Sole (Or Flounder) With Red Chile Garlic Salsa (Pescado Rojo)

Thu, 02 Feb 2006 17:36:32 -0500

Originally from the Rio Cafe, Astoria, Oregon, and modified from "The Northwest Best Places Cookbook". I was looking for a Sole recipe that was a little more spicy than your average butter and herb sauce. Goes well with beans and rice. Flounder will work just as well. -- posted by Misspudding

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

Good Ol' English-Style Beer-Battered Fish 'n Chips

Mon, 20 Feb 2006 15:59:47 -0500

This is a delicious recipe for fish and chips, the old-fashioned English way. White cod is the preferred fish, but flounder works nicely too. -- posted by Hungry Chefs

Low Cal Sole

Wed, 29 Mar 2006 17:48:26 -0500

I often make this dish because it's easy, tasty, healthy and low cal! What more can I ask? -- posted by katia

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

Wine Baked Sole over Onions

Fri, 19 May 2006 21:55:30 -0400

From Kosher Kitchen Kabaret Cookbook submitted by Rochelle Davis. -- 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

Roasted Flounder and Artichokes

Thu, 21 Sep 2006 21:39:12 -0400

Easy and good. Do NOT use marinated artichokes. Sole or other similar fish can be substituted for the flounder. -- posted by echo echo

Fish Veronique (Low Fat, Diabetic Friendly)

Tue, 26 Sep 2006 15:40:40 -0400

I find this to be a really nice change of pace. It has a rich flavor and appearance while managing to be healty. I like to serve this with mixed broccoli and carrots and a low fat biscuit. -- posted by Annacia

Pescado Sudado (Peruvian Steamed Fish Fillets)

Wed, 27 Sep 2006 15:57:56 -0400

On a recent outing in NYC with some friends I met here on Recipezaar, we went out for Peruvian food where I fell in love with this dish. Naturally, looked for a recipe and this one appears close. Have not tried it yet but plan to soon. -- posted by justcallmetoni

Cajun Sole With Green Beans & Cauliflower

Sat, 20 Jan 2007 13:28:51 -0500

This is a totally LOW carb / LOW fat meal. If you want to add Carbs - try a serving of wild rice with this meal... its very tasty. This is also for 2 -- posted by SEvans

Flounder With Ratatouille

Thu, 15 Feb 2007 15:06:40 -0500

Another delicious way to serve fish! Any white fish fillets will work. From Rachel Ray. -- posted by MA HIKER

Ceviche De Pescado (Fish Salad Cooked in Lime Juice)

Mon, 09 Apr 2007 20:53:09 -0400

The appreciation of good food is one thing people all over the world have in common. When traveling around the world, dining on local cuisine is an important part of exploring different cultures and regions. On one of my first encounters with local cuisines from another country was in Lima, Peru. I had been invited there for business purposes by the then Minister of Health, Dr. Waldo Fernandez. Waldo and I had become friends when I was employed by St. Lukes/Texas Childrens Hospital in Houston. As our friendship progressed, he had invited me to Peru, which I accepted My visit coincided with the convening of the Peruvian Congress of Cardiology at which I was invited to make a presentation. At the banquet that terminated the convention, I was introduced to the Peruvian National Drink the Pisco Sour. This drink was so delicious, I had to have the recipe and was given the original recipe by Waldo who had obtained it from the vineyard at Tabernero. I will publish this shortly. The next day, I was invited to visit the military hospital there in Lima by Dr. Jaime Contrerous, the Director of all the military hospitals in Peru. Dr. Contrerous invited me back into the patient exam area where he introduced me to a quite large gentleman on a treadmill. It turned out that this gentleman was the then President for Life or dictator. He was the last dictator of Peru before he stepped down and allowed free elections. El Presidente invited me to lunch at his personal golf course the next day. He sent his personal car to pick me up and deliver me to the golf course. When I arrived, I found a marvelous wonderland of flowers that I had never seen before. Birds of Paradise were everywhere. I was startled to see peons everywhere watering each flower by hand with huge water buckets. Other peons were cutting the grass on the course by hand using giant scissors! El Presidente had his staff set up tables on the 18th green and we were served lunch there. The first course turned out to be ceviche made with the local langostinos. Except for the sushi I had in Japan, I had never eaten raw fish before. Then El Presidente explained that the lime juice that was used in the preparation actually cooked the fish. It was so delicious, I asked for the recipe and was granted it. -- posted by Witch Doctor

Ceviche Corvina

Thu, 19 Apr 2007 22:13:35 -0400

Very traditional Peruvian ceviche with sea bass or flounder. Peruvian ceviche is distinguished from the Mexican in part by very short marinading times. -- posted by Wendy H.

Tandoori Flounder

Mon, 23 Apr 2007 17:31:28 -0400

I was able to get some flounder on sale, and referred to my Healthy Seafood cookbook by Jane Brody for this great recipe. It goes well with green vegetables, basmati rice and fresh salad. Marinating time is not reflected in cooking time. -- posted by chia

Seafood and Leek Lasagna

Mon, 04 Jun 2007 22:07:43 -0400

ZWT III. From Simply Pasta and Italian. -- posted by I Cook Therefore I Am

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

Watercress Tomato and Sole Soup

Tue, 18 Sep 2007 18:06:33 -0400

This is from "Herbs and Spices the Cook's Reference" by Jill Norman. This light soup is made in the Cantonese manner. Any fine-textured fish in the flounder/sole family can be used. -- posted by Engrossed

Taste Your Sole-Sauteed and Spicy!

Sat, 29 Sep 2007 17:41:12 -0400

A sure winner. You can use Flounder or Trout also -- posted by 2Bleu

Baked Sole With a Lemon Ginger Sauce

Wed, 13 Feb 2008 18:10:17 -0500

This recipe is so easy. You gotta love lemon to enjoy this one. Make sure that the fillets are the same size for easy cooking -- posted by Abby Girl

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_

Flounder Al Forno

Wed, 19 Mar 2008 01:55:11 -0400

I raided the supermarket recipe cards and this one sounded good. Here for safe-keeping. -- posted by Oolala

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

Swordfish Steaks With Fruit Salsa

Wed, 02 Apr 2008 01:38:01 -0400

Taken from the Pillsbury Fast and Healthy Cookbook. ABSOLUTELY DELICIOUS with any type of fish- swordfish, tilapia, mahi mahi, flounder, etc.! Hot or cold salsa, your choice! So quick, easy, and healthy! -- posted by Chef #543029

Flounder and Vegetables Sealed in Silver

Tue, 08 Apr 2008 00:30:25 -0400

Suggest serving with rice and a lemon dill sauce. -- posted by Shahana

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~

Fish With Broccoli, Baked Potato, and Cheese Sauce (Lite-Bleu)

Fri, 14 Nov 2008 19:33:48 -0500

A wonderfully light and healthy meal. All Lite-Bleu recipes are complete meals that we designed for our weight loss diet. Please visit our homepage for more info. -- posted by 2Bleu

Flounder Stuffed With Crabmeat (Lite-Bleu)

Sun, 16 Nov 2008 23:58:42 -0500

All Lite-Bleu recipes are complete meals that we designed for our weight loss diet. Please visit our homepage for more info. For the full flavored version, try Recipe #329528 -- posted by 2Bleu

Canyon Ranch's Baked Fish & Chips

Thu, 22 Jan 2009 16:45:52 -0500

This is a delicious, healthy recipe that does not sacrifice flavour. Recipe is from the cookbook, "Canyon Ranch Cooking: Bringing the Spa Home", by Canyon Ranch & Jeanne Jones. -- posted by blucoat

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!

Spanish Flounder

Sun, 22 Feb 2009 16:56:59 -0500

Great way to have flounder! -- posted by Shawn C

Portuguese Filet of Sole

Wed, 06 May 2009 11:24:45 -0400

You may or may not know, a lot of fish is eaten in Portugal. Here is a simple recipe prepared under the broiler. -- posted by Ice Cool Kitty

Sole Filets in Cream Sauce

Mon, 18 May 2009 14:49:11 -0400

Serve this fish with rice or boiled potatoes. From Pol Martin Cookbook. -- posted by daisygrl64

Shrimp Festival Fish Stew

Tue, 18 Aug 2009 03:30:00 -0400

From the McClellanville Coast Seafood cookbook. "Every first Saturday in May, you can taste this fish stew along with many other local dishes at the Shrimp Festival and Blessing of the Fleet sponsered by Archibald Rutledge Academy."-Mary Scott -- posted by mightyro_cooking4u