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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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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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Season fish lightly with salt and pepper. In a medium bowl, combine the arugula, tomato, olive oil and the juice from half of of the lemon. Season with salt and pepper, toss and set aside. Slice the other half of the lemon into 4 slices or wedges to serve with the fish. In a shallow bowl, beat the egg whites.
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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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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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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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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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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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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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In a saucepan, melt the butter, then add in the flour and mix well to make a roux. Allow the roux to cook on low heat for about 5 minutes to cook the flour. Add your heated stock to the roux to make a bechamel. Remove ¼ cup of the bechamel to add to your spinach. Add the milk, and allow to cook for a few minutes.
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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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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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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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Directions. Preheat oven to 375 degrees F. Pat the flounder fillets dry and set aside. Heat a large pan over medium heat and add in 1 teaspoon of olive oil. Dice the red bell peppers and add to the pan; saute for 4 minutes until they start to soften; mince the garlic, add to pan and cook for 2 more minutes.
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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.
