Sunday, April 17, 2011

Oven Bake Flounder

Pardon me for the last of post this week. The weather in DC has been crazy. One day it's hot and then the next it's rainy and pouring. Sad to say that sometimes it affects my mood:(. LOL! Not too mention, I haven't been cooking that much. But I have been juicing a lot hahaha! I will do another post on that. 


For the meantime, here is a simple, high protein, and low carb, oven baked
 Flounder I made for Friday's fasting.  I also made the tartar sauce to go along with it. The fish can be accompanied with chips (aka oven fries if you don't care for carbs) or any salad combination. I served mine with avocado salad. A much healthier choice if I may add:-). 
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Oven Bake Flounder
Two fillet of flounder 
Almond Meal Flour (can be substituted with Panko bread crumbs if you want it super crispy)
Olive Oil
Salt and Pepper to taste
Season fish wit salt and pepper and brush it with olive oil on each side. Then roll the fish in the almond flour. Bake in a 400 degree oven for less than 15 minutes. Fish doesn't take that long to cook and be careful in over baking it. It will get dry and rubbery. 


Tartar Sauce
Fat Free Sour Cream
Dijon Mustard
Honey Mustard
Finely chopped cornichons or pickles
Lemon Juice
Red Wine Vinegar
Stevia (regular sugar or honey will do)
Salt and Pepper to taste


Combine together all the ingredients and let it refrigerate. Just take it out of the fridge when you are ready to serve. Just put a dollop of it on top of the flounder. 
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Avocado Salad
Two organic avocado chopped in cubes
10 grape tomatoes cut in half
Lettuce, spinach or any green will do. 
Yellow red bell pepper (this is what I had on my pantry at that time I made this)
Combine together and splash white balsamic vinegar or you can mix the tartar sauce with it. It's good either way. 


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This is my choice for breading. It's lower in carbs and high in food fat, which we get from almonds. 


Happy Sunday! Bisous, Contessa

1 comment:

  1. I'm going to check if almond meal flour is available here. We always use panko bread crumbs (before I used it to replace the cheese when I bake mussels. Now I just put garlic and butter). This looks absolutely tasty, and I'm so impressed that you make your own tartare sauce!

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