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Flounder dishes: calorie content and useful properties of flounder. Video
Flounder is a sea fish with lean and very tasty white meat. Delicate, but at the same time quite dense, it is perfect for roasting, roasting and stewing. Cooking flounder is not worth it – delicious fish loses much in taste. But a variety of batter, spices and additives from sour vegetables are good for her – the dishes are not only healthy, but also surprisingly tasty and varied.
Minimum calories and maximum taste: the beneficial properties of flounder
One of the main advantages of flounder is its moderate calorie content with high nutritional value. It is difficult to list how many nutrients this fish contains. Among the most valuable are a whole complex of amino acids, phosphorus, as well as B vitamins, which increase immunity and performance. Flounder is easy to digest and cooks very quickly – it takes no more than 8 minutes to fry, and it takes up to a quarter of an hour to bake. Fast cooking preserves the beneficial properties of the fish as much as possible.
To make the fish tasty, it must be properly cut. At the carcass, cut off the head and tail so that the cut borders go along the bones. Then peel off the skin on both sides – it is removed with two large flaps. The final stage is trimming the fins. After such processing, no bones remain in the body of the fish. It can be fried whole or cut into pieces for baking and rolling in batter.
The density and juiciness of the flounder when frying is best preserved by flour, preferably rice. The thinnest toasted crust will make a pleasant contrast with the melting snow-white fish flesh. Spices and aromatic herbs go well with flounder – for example, fresh or dried thyme, parsley or basil.
Sour sauce – for example, tomato, lemon or yoghurt sauce – complements the fresh flounder.
Flounder in tomato-orange sauce: healthy and tasty
Fried flounder tastes good. But if you follow the rules of a healthy diet, this fish is best eaten baked. Season the flounder with spices, herbs and vegetables for a brighter taste. Such a dish does not need a side dish – serve only fresh grain bread with it.
You will need: – 1 kg of flounder fillet; – 1 medium onion; – 2 ripe tomatoes; – 0,5 cups of freshly squeezed orange juice; – 1 teaspoon of dark liquid honey; – a few sprigs of fresh thyme; – olive oil for frying; – 1 tablespoon lemon juice; – a bunch of parsley; – salt; – freshly ground black pepper.
Treat flounder carcasses by removing skin, fins, heads and tails. Rinse the fish and pat dry with paper towels. Peel the onion, chop and fry in hot olive oil until golden brown. Pour boiling water over the tomatoes, remove the skin, remove the seeds. Finely chop the pulp. Place the tomatoes in the onion pan, add freshly squeezed orange juice, honey and chopped thyme. Simmer for 4-5 minutes, stirring occasionally. Then remove the pan from the heat and let the sauce sit for 15 minutes.
Instead of fresh tomatoes, you can use tomatoes canned in their own juice
Season the flounder with salt, sprinkle with freshly ground black pepper and sprinkle with lemon juice. Pour half of the tomato-orange sauce into a fireproof dish, spread the fish over the top and top with the remaining sauce. Close the dish with a lid and place in an oven preheated to 200 ° C. Bake the flounder for 15 minutes, then place on warmed plates and pour over the sauce. Garnish with finely chopped parsley. Separately, you can serve green salad sprinkled with olive oil and lemon juice.