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Рецепт Baked Whole Flounder With Asparagus And Mustard Sauce

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Порций: 4

Ингредиенты

Cost per serving $2.70 view details
  • 1 x headless cleaned flounder - (abt 2 lbs) or possibly whole flounder with head and tail (abt 3 lbs)
  • 1 Tbsp. extra virgin olive oil Salt to taste Freshly-grnd black pepper to taste
  • 2 Tbsp. yellow cornmeal - (about)
  • 1 1/4 lb fresh asparagus steamed Minced fresh parsley or possibly chives for garnish Lemon slices for garnish
  • 1/4 c. lowfat sour cream
  • 2 Tbsp. mayonnaise
  • 2 tsp coarse-grained mustard
  • 1 tsp honey

Инструкции

  1. For the mustard sauce, combine all the ingredients and stir to mix well. Chill till needed.
  2. Rinse fish with cool water and pat dry; set aside. Preheat oven to 350 degrees.
  3. Oil the white side of the fish with a little more than half the oil. Be sure to oil the fins and tail. Lay fish, oiled-side down, on a rimmed baking sheet. Brush remaining oil over top side of fish. Sprinkle fish with salt, pepper, and cornmeal.
  4. Bake, uncovered, till fish is opaque and flakes when tested with a fork along backbone, 30 to 40 min. While fish is baking, cook asparagus.
  5. Bone fish in pan, or possibly lift fish from pan with 2 large spatulas and set on a carving board to bone. To bone at the table, transfer fish to a large serving platter, surround with asparagus and serve Mustard Sauce on the side. Garnish with minced parsley and lemon slices.
  6. This recipe yields 4 servings.
  7. Comments: This showpiece entree is ideal for an elegant dinner party - but easy sufficient to make for a special family dinner.

Nutrition Facts

Amount Per Serving %DV
Serving Size 103g
Recipe makes 4 servings
Calories 118  
Calories from Fat 78 66%
Total Fat 8.85g 11%
Saturated Fat 2.5g 10%
Trans Fat 0.0g  
Cholesterol 7mg 2%
Sodium 50mg 2%
Potassium 182mg 5%
Total Carbs 8.74g 2%
Dietary Fiber 1.8g 6%
Sugars 3.47g 2%
Protein 2.32g 4%
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