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baked-flounder-with-bacon

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Recipe

This is a tasty and unusual way of cooking delicate flounder or sole.

Yield : Makes 4 servings
Prep Time : 10 mins
Cooking Time : 20 mins

Ingredients

  • 2 tbsp olive oil
  • 4 bacon slices, coarsely chopped
  • 3 scallions, white and green parts, chopped
  • 4 flounder fillets, 6 oz (175g) each
  • Freshly ground pepper
  • 4 tbsp butter
  • 2 tbsp fresh lemon juice
  • 1 tbsp chopped fresh parsley

Directions

1. Preheat the oven to 400°F (200°C). Heat the oil in a flameproof roasting pan over medium heat. Add the bacon and scallions, and cook for 2 minutes, stirring frequently. Add the flounder, skin side down, baste with the oil, and season with pepper.

2. Bake for 15 minutes, basting once or twice. Transfer each fillet to a plate. Drain the bacon and scallions in a sieve.

3. Heat the butter in a small saucepan over medium heat about 2 minutes, until golden brown. Add the reserved bacon and scallions with the lemon juice, and stir in the parsley. Spoon over the fish and serve immediately.

Notes

Nutritional Benefits: low GI

Good with stir-fried or steamed vegetables, such as spinach, green beans, or carrots.


© 2008 Dorling Kindersley
 

Nutritional Information

Nutrients per serving (% daily value)

391kcal (20%)
267mg (11%)
2g
0g
27g (42%)
0g
11g (55%)
11g
2g
122mg (41%)
0g
34g
58mg
695mg
125mcg RAE (4%)
10mg (16%)
45mg (4%)
1mg (5%)
 

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