Flounder is one of the most beloved and popular types of fish among those people who are worried about their own health, preferring to use the "right" protein. It is absorbed by the human body much faster and easier than meat. Flounder steamed is included in the diet of not only dieters, but also people who recover from surgery and serious illnesses. Also flounder is "shown" to young children.
Due to the content of fatty acids, vitamins and minerals, fish is indispensable for diseases such as bronchitis, thyroid pathology, colds and flu. Flounder is considered a universal product that can be cooked, fried, stewed, baked. But especially good flounder for a couple. We bring to your attention a few simple but very tasty recipes.
Fish and vegetables with nut sauce
Do not be afraid of the name of the dish. The recipe is quite simple. Even an inexperienced housewife will cope with the preparation. The main thing is to find quality products, especially fillets. You can use uncooked fish for cooking, but the cooking process will take an order of magnitude longer.
List of ingredients
For the dish you will need:
- 620 g of fish fillet;
- one carrot;
- bulb;
- root celery;
- green sweet and sour apple;
- favorite seasoning for fish.
Description of the cooking process
To begin with, we chop the carrots, celery and apple with the same strips. Chop the onion finely. All of these products are fried in a small amount of sunflower oil. Add a little salt, lemon juice and seasoning. Put vegetables at the bottom of the double boiler, place lightly salted flounder fillet on top.
For the sauce you will need: lemon juice, 120 g of butter, a large bunch of parsley, 5 tablespoons of ground walnuts, ground black pepper, salt. Mix all of the listed ingredients with each other. Pour sauce abundantly on each piece of fish. Cook for 10-15 minutes.
Steamed flounder with soy sauce
If you need to cook a quick, but tasty and healthy dish, then this recipe will be a real lifesaver for the hostess. In the list of ingredients you can find a product such as ham. Women who are on a diet, he can scare. And completely in vain. The recipe uses lean ham, and its quantity is so small that it does not harm your figure at all.
Grocery list
The following ingredients are needed:
- two tablespoons and high-quality soy sauce;
- 2 onions;
- 1 cc beef broth;
- a couple of tablespoons of sherry;
- one spoon of lean ham chopped into very small cubes;
- small ginger root;
- 4 things. fishes.
How to cook
We begin the preparation of flounder by the fact that we wash the fish, remove the fins, and cut the carcass. From 4 fish you should get 8 small pieces of fillet. Chop the onion. Ginger cut into thin strips. Mix the beef broth, sherry and soy sauce. We smear the fish fillet well with this mixture, sprinkling onion and ginger on top. Put the fish in a double boiler. Cooking time is 22-24 minutes. Before serving the dish, sprinkle it with finely chopped ham.
Fish in a slow cooker with rice
As you know, a crock-pot is a real helper for a modern housewife. It can not only be fried, boiled, stewed, but also cooked steamed. Flounder is no exception.
Essential Ingredients
Have to take:
- fish fillet - 2 pcs.;
- salt;
- seasoning for fish;
- one lemon;
- butter - 1 tsp;
- rice - 3 tablespoons
Flounder is being steamed in a matter of minutes. Fish fillet is rubbed with seasoning, salted, watered with lemon juice. Lightly greasing the grate with butter, lay out the fish. Pour a small amount of water into the multicooker bowl. Close the lid. Install the "Double boiler" program. Rice can be cooked separately, or can be cooked with fish.
Calorie content
As we mentioned above, this fish with a flat body and bulging eyes is a real find for those who monitor their nutrition. The calorie content of flounder is one of the lowest when it comes to fish. One hundred grams of fish fillet contains only 80-83 kilocalories. Of course, we are talking about raw fish. If flounder is subjected to various cooking methods, then its calorie content will accordingly change.
For example, in one hundred grams of boiled fish there will be 103 calories. The dish, consisting of fish baked in the oven, lemon juice and a couple of ripe tomatoes will contain about 110 calories. The calorie content of flounder, which is cooked in a double boiler, will vary from 95-102 Kcal. Fried fish in flour batter will “pull” 153 kilocalories. 192 Kcal will be smoked in fish, and only 90 in stew with vegetables.