Tuesday, January 18, 2011

Herb-Crusted Flounder Fillets in Roasted Garlic Sauce

I found some yummy fresh fish the other day, and decided this would be a good way to cook them up. I was so happy with the results- fish can be so dry and well... "fishy" tasting, that I am totally converted to smothering it in a yummy gravy like this. It didn't take long to make, and it made it so moist and delicious. Even the kids liked it! We'll definitely have to try this one again! (I used tilapia fillets- they are a bit cheaper. My husband doesn't like it quite as much, but I pretty much like any white, big-boned fish.)

Herb-Crusted Flounder Fillets in Roasted Garlic Sauce

Recipe from Robin to the Rescue
Coating a mild-tasting fish like flounder with a variety of herbs and spices is a quick and easy way to turn a simple meal into a stellar one. The sweet, caramelized garlic sauce is the icing on the cake.
Total Time; 30-35 minutes
Prep time: 15-20 minutes
Active cooking time: 5 minutes
Walk-away time: 10 minutes
Serves 4


• Cooking spray
• 1/2 cup garlic cloves, peeled
• 4 flounder or halibut fillets (about 5 ounces each)
• Salt and freshly ground black pepper to taste
• 1 tablespoon spicy brown mustard
• 1/4 cup all-purpose flour
• 1 tablespoon chopped Fresh parsley
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1 cup reduced-sodium chicken broth, divided
• 2 teaspoons cornstarch

Preheat the oven to 400°F. Coat a large baking sheet with cooking spray.

2. Wrap the garlic cloves in aluminum foil and roast until golden brown and tender, about 15 minutes. Remove from the oven and keep the oven at 400°F.

3. Meanwhile, season both sides of the fish fillets with salt and pepper. Brush both sides with the mustard. Set aside.

4. In a shallow dish, combine the flour, parsley, garlic powder, onion powder, oregano, thyme, and '/4 teaspoon each salt and pepper. Mix well. Add the mustard-coated fish to the flour mixture and turn to coat evenly. Place the fillets on the prepared baking sheet and spray their surfaces with cooking spray. Bake until fork-tender, 10 to 12 minutes.

5. Meanwhile, transfer the roasted garlic to a small saucepan and add 3/4 cup of the broth. Set the pan over medium-high heat and bring to a simmer, stirring with a whisk to break up the garlic. Dissolve the cornstarch in the remaining 1/4 cup broth and add to the simmering liquid. Cook for 1 to 2 minutes, whisking, until the mixture thickens to the consistency of gravy.

6. Serve the fish with the roasted garlic sauce spooned over the top.

Make it a meal kit: Coat the fish with the mustard and herb crust and wrap each fillet individually in plastic wrap to protect the crust. Prepare the sauce and store in a scalable plastic container. Both will keep in the refrigerator for up to 2 days. When ready to finish the meal, bake the fish as directed and reheat the sauce in the microwave for 2 to 3 minutes on LOW. Serve as directed.
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1 comment:

jess and seth said...

Mmmmm . . . I'm on the lookout for fish recipes, since Seth is supposed to increase his HDL diet . . . this looks fantastic!