Flounder Almondine Recipe

Looking for an easy Flounder Almondine recipe? Learn how to make Flounder Almondine using healthy ingredients.


Submitted by leslieannroberts

Makes 4 servings



This recipe was originally for catfish, but you can use whatever fish you prefer. I have used bass before as well. Absolutely delicious!

Recipe Ingredients for Flounder Almondine

4 1/2 tsp extra-virgin olive oil, divided
1 tbsp. butter
1/4 c sliced almonds
3 cloves garlic, thinly sliced
1/2 c milk, skim
1 large egg, lightly beaten
1/3 c all-purpose flour
1/2 tsp. salt
1/2 tsp. cayenne pepper
1 pound flounder, divided into 4 portions
2 tbsp lemon juice
1 tbsp. chopped fresh parsley

Recipe Directions for Flounder Almondine

  1. Heat 1 tablespoon oil and butter in a small saucepan over medium heat. Add almonds and garlic and cook until both are just beginning to brown, 1 to 3 minutes. Set aside.

  2. Combine milk and egg in a shallow dish. In another shallow dish, combine flour, salt and cayenne. Dip fish in the milk mixture, then in the flour mixture; shake off any excess flour. (Discard any of the leftover mixtures.)

  3. Heat the remaining 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add fish and cook until lightly browned and opaque in the center, 4 to 6 minutes per side.

  4. Return the pan with the garlic-almond sauce to the stove over medium heat. Add lemon juice and heat through, 1 to 2 minutes. Pour the sauce over the fish, sprinkle with parsley and serve.

Categories

Fish, Main Dish, American, Fry

Nutrition Facts
Serving Size 193.3g
Amount Per Serving
Calories
281
Calories from Fat
125
% Daily Value*
Total Fat
13.9g
21%
Saturated Fat
2.8g
14%
Trans Fat
0.0g
Cholesterol
118mg
39%
Sodium
436mg
18%
Potassium
130mg
4%
Total Carbohydrates
12.3g
4%
Dietary Fiber
1.1g
4%
Sugars
2.2g
Protein
26.8g
Vitamin A 8% Vitamin C 14%
Calcium 6% Iron 9%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
C+
  Good points
  • Low in sugar
  •   Bad points
  • High in cholesterol
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