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2 tablespoons freshly squeezed lemon juice. Lemon wedges, for serving. Preheat the oven to 400 degrees. Pour 2 tablespoons olive oil in a 9x9-inch ceramic baking dish (it should be just big enough to hold the fish) and tilt the dish to coat the bottom with oil. Place the fish fillets in the dish and turn to coat both sides with the oil.

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Step 5. Place the flounder on the sauté pan and fry for 3 to 4 minutes (each side). Make sure that each side is golden brown before you flip them over. Remove the flounder from the sauté pan and place them on a plate lined with paper towels to absorb any excess oil.

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Instructions. In a large skillet over medium heat add 1/2 tablespoon of olive oil and 1/2 tablespoon of butter, red bell pepper and garlic and cook for about 4 minutes. Add spinach season with a pinch of salt and pepper mix until the spinach wilts down.

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Preheat the oven to 250 degrees F and place a sheet pan in the oven. Dry the fish on both sides with paper towels. Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper on a dinner plate. In.

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Combine the flour, 2 tsp salt, and 1 teaspoon pepper on a dinner plate. In a low, shallow bowl, whisk the eggs with 1 tablespoon water. Put the bread crumbs on another plate. Dredge the fish on both sides in the seasoned flour and dust off the excess. Dip both sides into the egg mixture and, finally, dredge both sides in the bread crumbs. Step 3.

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Crab-Stuffed Flounder with Mornay Sauce and Green Beans Almondine. Recipe | Courtesy of Rachael Ray. Total Time: 1 hour 40 minutes. 7 Reviews.

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Preheat the oven to 350 F. In a medium skillet, melt 2 tablespoons of butter. Add onion and sauté until translucent. Stir in the spinach, oregano, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Put about 1 1/2 tablespoons spinach mixture on each flounder fillet; roll up. Put the fish rolls in a baking dish, seam-side down.

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Step 3. Heat olive oil and 1 tablespoon of the butter in a casserole and add spinach. Sprinkle with salt, pepper and nutmeg and stir. Cook about 1 minute or until wilted. Remove from the heat. Step 4. Put milk in a flat dish and add flounder pieces. Sprinkle with salt and pepper and turn the pieces in the milk. Shake off excess.

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3. Make crispy topping. In a small bowl, combine ¼ cup panko breadcrumbs, 2 tablespoons olive oil, 2 tablespoons parmesan, ½ teaspoon lemon zest, ½ teaspoon oregano and ½ salt. Taste and adjust seasoning. Set aside. 4. Stuff and sprinkle flounder. Spoon about ¼-1/3 cup creamy spinach mixture in the center of each filet.

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Preparation. Step 1. Put flour in a low bowl or pie plate and stir in a generous amount of salt and pepper and a pinch of cayenne. Step 2. Place a large cast-iron skillet over medium-high heat. Add olive oil and tilt pan to coat bottom. Step 3. Season the fillets lightly with salt and pepper.

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Heat oil and butter in a large saute pan (ovenproof is good). Add the minced onion and mushrooms. Saute till softened. Add the spinach and stir well till heated through. Add salt and pepper to taste. If using the same pan, separate spinach into the same amounts as you have fish. Usually 4 or 5 sections if the fish is small.

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Directions. Preheat the oven to 200 degrees F. Have 2 heat-proof dinner plates ready. Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper in a large shallow plate. Pat the sole fillets dry.

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Add the spinach and cook for 5 minutes, stirring often. Drain in a colander and, using a spatula, press the spinach to remove excess liquid. Transfer to a bowl and stir in the 2 tablespoons parmesan, one tablespoon bread crumbs, salt and pepper. Season the flounder with salt and pepper on each side.

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Preheat the oven to 400 degrees. Place the fish fillet on a piece of parchment paper and sprinkle it with the salt and pepper. Drizzle the lemon juice and olive oil over the top of the fillet. Lay.

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Sprinkle spinach in a 13-in. x 9-in. baking dish coated with cooking spray. Top with fillets. In a large saucepan, saute onion in butter until tender. Stir in flour, salt, pepper and nutmeg until blended. Gradually add milk. bring to a boil; cook and stir for 2 minutes or until thickened. Pour over fillets; sprinkle with Parmesan cheese and.

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Step 4: Cook the Flounder. Heat 2 tablespoons butter in a large skillet over medium-high heat until melted and bubbly. Add the fillets, in batches if necessary, and cook for 3 minutes on each side until golden brown.