Baked Flounder Teriyaki
Cooking spray
1 1/2 pounds flounder (about 6 small fillets) or other
lean fish fillets
1 medium green onion with top
2 cloves garlic
1/3 cup dry sherry
OR
1/3 cup apple juice
3 tablespoons lemon juice
2 teaspoons finely chopped gingerroot
1 teaspoon vegetable oil
2 teaspoons honey
1/4 teaspoon pepper
Spray the rectangular pan with cooking spray. Cut the fish fillets into 6
serving pieces if needed. Place the pieces in the sprayed pan. If the
pieces have skin, place with skin sides down.
Peel and cut the green onion into 1/8-inch slices. Peel and finely chop
the garlic.
Mix the onion, garlic, sherry, lemon juice, gingerroot, oil, honey and
pepper. Spoon this mixture over the fish.
Fish fillets are naturally uneven in thickness, so for even cooking, fold
the thin end under before you spoon onion mixture over fish. Cover with
aluminum foil and refrigerate 1 hour.
Heat the oven to 375ş. Bake covered 15 to 20 minutes or until the fish
flakes easily with a fork.
____________________
Please note, if you should change this recipe it will no longer be an
approved Betty Crocker® Recipe.
You may notice that the nutritional information calculated by MasterCook
is different from the nutritional information listed in the Betty Crocker®
cookbooks. Because MasterCook and Betty Crocker® use different nutritional
analysis programs and different nutrient databases, variations in results
are expected.
Refrigerate:
“1:00″
Per serving: 127 Calories (kcal); 2g Total Fat; (12% calories from fat); 20g Protein; 3g Carbohydrate; 49mg Cholesterol; 63mg Sodium
Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Serving Ideas : Serve with Sautéed Mushrooms (see Mushrooms recipe) and Asparagus (see recipe) for a light and healthful supper.
NOTES : Bake: 20 minutes
Essential Equipment: 13 × 9-inch rectangular pan
Tips
You can substitute other lean fish, such as halibut, orange
roughy, ocean perch, red snapper or scrod, for the flounder.
Comments
Got something to say?