fish are friends…and food!

7 Mar

Here’s a quick recipe for easy flounder with lemon-caper sauce in the oven–this preparation works for any fish, but I like it best with delicate white fish, not so much with salmon or tuna.

Ingredients:
* about four white fish fillets or steaks [I use flounder]
* 1/2 cup cornmeal, salt, and pepper [mix in a bowl; proportions are not important]
* juice of one lemon
* drizzle of olive oil
* two tablespoons capers

Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray. Dredge the flounder in the cornmeal mixture and place on baking sheet. Spray tops of fillets with a spritz more of the baking spray. [I like to use plain olive oil spray.] You can add other spices to the cornmeal if you like; dill is nice, or a little chili powder, or replace the salt and pepper with a bit of seasoned salt.

Bake fillets until they’re golden brown at the edges and fish flakes easily with a fork. Mix the juice, a bit of olive oil, and the capers; pour over the fish and bake for 30 seconds more.

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One Response to “fish are friends…and food!”

  1. Laura March 7, 2010 at 7:28 pm #

    Sounds tasty! I’m tired of salmon and tilapia, so flounder sounds good.

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