Baked Whole Flounder With Asparagus And Mustard Sauce Recipe
Servings: 4
Ingredients
- 1 x headless cleaned flounder - (abt 2 lbs) or possibly whole flounder with head and tail (abt 3 lbs)
- 1 Tbsp. extra virgin olive oil Salt to taste Freshly-grnd black pepper to taste
- 2 Tbsp. yellow cornmeal - (about)
- 1 1/4 lb fresh asparagus steamed Minced fresh parsley or possibly chives for garnish Lemon slices for garnish
- 1/4 c. lowfat sour cream
- 2 Tbsp. mayonnaise
- 2 tsp coarse-grained mustard
- 1 tsp honey
Directions
- For the mustard sauce, combine all the ingredients and stir to mix well. Chill till needed.
- Rinse fish with cool water and pat dry; set aside. Preheat oven to 350 degrees.
- Oil the white side of the fish with a little more than half the oil. Be sure to oil the fins and tail. Lay fish, oiled-side down, on a rimmed baking sheet. Brush remaining oil over top side of fish. Sprinkle fish with salt, pepper, and cornmeal.
- Bake, uncovered, till fish is opaque and flakes when tested with a fork along backbone, 30 to 40 min. While fish is baking, cook asparagus.
- Bone fish in pan, or possibly lift fish from pan with 2 large spatulas and set on a carving board to bone. To bone at the table, transfer fish to a large serving platter, surround with asparagus and serve Mustard Sauce on the side. Garnish with minced parsley and lemon slices.
- This recipe yields 4 servings.
- Comments: This showpiece entree is ideal for an elegant dinner party - but easy sufficient to make for a special family dinner.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 103g | |
| Recipe makes 4 servings | |
| Calories 118 | |
| Calories from Fat 78 | 66% |
| Total Fat 8.85g | 11% |
| Saturated Fat 2.5g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 7mg | 2% |
| Sodium 50mg | 2% |
| Potassium 182mg | 5% |
| Total Carbs 8.74g | 2% |
| Dietary Fiber 1.8g | 6% |
| Sugars 3.47g | 2% |
| Protein 2.32g | 4% |
