Composition / ingredients
Step-by-step cooking
Step 1:
How to fry flounder pieces in a frying pan? Prepare the products. Leave frozen fish overnight on the bottom shelf of the refrigerator or defrost at room temperature, without using water, so that the fish remains juicy.
Step 2:
Wash the flounder with cool water, clean the scales, if necessary, gut it. Cut off the head and fins, clean the abdomen from the film and rinse again. Dry with paper towels.
Step 3:
Then add a little salt and pepper to each piece on both sides, sprinkle with a dry mixture of spices for fish, rub everything carefully into the carcass. Pour lemon juice over each piece / 1/4 lemon was enough for me / and leave to marinate for 15 minutes.
Step 4:
After 15 minutes we start frying. We heat a frying pan with a thick bottom on high heat, then pour in oil without smell so much that barely, but the whole bottom was hidden. Reduce the heat to medium and let the oil heat up well. We roll each piece in flour, shake off the excess so that it does not burn.
Step 5:
Check the oil by lowering the stick, if the oil is bubbling around, feel free to put the fish. First, with the dark side down, do not cover with a lid / you can use a special mesh, from oil splashing /. Fry for 2-3 minutes until golden brown.
Step 6:
Then turn the fish over and let it brown. That's it, the fish with a crispy crust is ready, remove all the fish in a plate and you can serve.
Step 7:
If you like soft and tender fish, cut the onion into quarters, do not mince it too much, it will only be needed as a pillow for fish.
Step 8:
Lightly fry the onion, in the same oil from the fish, on the lowest heat. Stirring along the way, scrape off all the frying.
Step 9:
We put all the fish on the onion, if there is a lot - the second layer. In free intervals, add about 50 ml of water or cream / I had 10%/, cover loosely with a lid, steam for 2 minutes. Excess moisture evaporates, and the fish turns out amazingly tender and juicy, with a pleasant aroma! Serve hot with vegetables, light salad. It is good with rice and any potato.
Flounder is a sea fish with a delicate taste and low calorie content. Its meat contains vitamins A, B12, E and D, Omega-3 fatty acids, record amounts of phosphorus, iodine and cobalt. Do not pass by such a utility in the store, be sure to buy it!
Like many marine life, flounder has a specific iodine smell, which is not very pleasant. But the cooks of the coasts have accumulated enough experience and secrets in the preparation of seafood. Such a smell can be removed by marinating fish with lemon or lime juice, frying on an onion layer or, as experts advise, simply remove dark skin. It is the skin that accumulates everything, especially in adult large individuals, young small fish do not have such a problem.
I really never take off my skin, on the contrary, for me the most relish is when it crunches. But I always choose medium-sized fish, more often - already cut into portions, and there is no fuss with cutting, it is always juicy and delicious.
The flounder itself has only about 90 kcal, calories are gained when frying in vegetable oil, it is more useful to cook fish on a grill pan or in an electric grill. It will also be delicious, but these are other recipes..
The calorie content of the products possible in the composition of the dish
- Hot smoked flounder - 192 kcal/100g
- Boiled flounder - 103 kcal/100g
- Fresh flounder - 83 kcal/100g
- Whole durum wheat flour fortified - 333 kcal/100g
- Whole durum wheat flour, universal - 364 kcal/100g
- Flour krupchatka - 348 kcal/100g
- Flour - 325 kcal/100g
- Vegetable oil - 873 kcal/100g
- Salt - 0 kcal/100g
- Onion - 41 kcal/100g
- Spices dry - 240 kcal/100g
- Lemon juice - 16 kcal/100g
- A mixture of ground peppers - 255 kcal/100g
