Flounder or Sole(Flundern Oder Schollen, Gebacken)

May 11, 2023May 11, 20230 3

Flounder or Sole(Flundern Oder Schollen, Gebacken) recipe for a delicious seafood meal

by The Chefin Seafood

Prep

10 min

Cook

15 min

Ready In

25 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

367

Sugar

Fat

22g

Flounder or Sole is a type of flatfish that is mild in flavor and versatile to cook with, making it a popular choice for seafood dishes. This recipe for Flounder or Sole (Flundern Oder Schollen, Gebacken) involves coating the fillets in milk, lemon juice, and breadcrumbs before frying and baking them to perfection. The result is a crispy and flavorful seafood dish that pairs well with various side dishes. Whether you're a seafood lover or trying to incorporate more healthy protein into your diet, this Flounder or Sole recipe is a great choice.

Instructions

1.	Preheat the oven to 350°F (175°C).
2.	Coat the flounder fillets in milk.
3.	Sprinkle lemon juice over the fillets.
4.	Coat the fillets in breadcrumbs.
5.	Heat oil or butter in a frying pan and fry the fillets until golden brown.
6.	Place the fried fillets on a baking pan and bake for 5-10 minutes, until fully cooked.
7.	Garnish with parsley and lemon slices before serving.

PROS

Flounder or Sole is low in fat and high in protein, making it a healthy seafood option.

This recipe is easy to make and can be customized with various seasonings and spices.

CONS

Seafood can be expensive and some people may not enjoy the taste of flounder or sole.

This recipe involves frying the fillets, which can add extra calories and fat.

HEALTH & BENEFITS

Flounder or Sole is a good source of lean protein and omega-3 fatty acids, which have been linked to reducing inflammation and improving heart health.
The addition of lemon juice can provide a boost of vitamin C and antioxidants.

	2 1/2 lbs flounder fillets
	milk ( enough to coat fillets )
	lemon juice
	breadcrumbs ( enought to coat fillets )
	oil ( for frying ) or butter ( for frying )
	parsley
	lemon slice