Daily Archives: July 16, 2009
Veggie Coated Baked Fillets
I have come to the conclusion that no matter how hard I attempt to stick to a recipe, much of the time, I end up with a dish quite different from the original. It is not that I plan this. No, I am usually intrigued by the recipe and then, a line jumps out of me and gets me thinking….thinking differently than the recipe.
Tonight, I found a flounder recipe from CD Kitchen. I should have ended up with fish surrounded by celery and onion and covered with a cheese sauce.
I ended with flounder breaded in minced vegetables, walnuts and corn meal baked with tomatoes and onion wedges. That was for two of my fillets.
I thought I had not diced the onions and celery small enough but it turned out that the size was perfect. It left a crunchy feeling when eating and it stayed as a crust, on the fish. Instead of egg, I think mustard would be a good way to coat it before the vegetables. Next time, I want to play with this a bit.
The other two, which were to be made according to the recipe also, ended up as fillets coated with corn meal and smothered in mushrooms.
Good intentions…… I like the results though. We will still eat well.
Veggie Coated Baked Fillets
4 flounder fillets
1/4 cup finely chopped red onion
1/4 cup finely chopped celery
1/2 cup soy flour (any flour will work as will potato starch or corn starch)
1/3 cup finely chopped walnuts (buzz through the food processor)
1/4 cup corn meal
2 large tomatoes, cut into chunks
one onion, cut into chunks
potatoes could also be used but should be partially cooked before adding to the fish
Method:
Preheat oven 400 degrees.
Dice onions and celery.
Set up a baking dish. Spray with olive oil.
Set up a shallow bowl with beaten egg. Another bowl should hold the vegetables, ground walnuts and corn meal. As an afterthought, I would add carrots to the onions and celery and omit the walnuts. A third bowl holds the soy flour.
Dip the fish first into the soy flour, then the egg and finally the vegetable mixture. Dredge both sides thoroughly.
Remove and place into baking dish.
Add chunks of tomatoes and onions. Spray tops of vegetables with olive oil cooking spray.
Place in oven and bake at 400 degrees for twenty minutes.
Remove and place on a plate, decoratively surrounding fish with vegetables.

Mushroom Fish
Following the previous method, dip fish into egg, then cornmeal. Top with paprika and parsley.
Place into greased pan and surround and cover with sliced mushrooms.
Bake at 400 degrees for 20 minutes.
Remove and display in serving dish, with mushrooms surrounding fish or mounded on top of fish. Sprinkle some more parsley or some green, on the top.

We want to eat fish rather than meat or dairy at least twice a week. I am going to be searching for good recipes. Stand by for new fish recipes.




