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“When we analyze the data, we see that each year more fish are bought. Buyers are looking for more diverse flavors, new recipes, so they choose more different types of fish. We are seeing an increase in sales not only of the popular salmon or carp, but also of white sea fish, such as cod and flounder, ”says Vaida Budrienė, communication manager for retail chain Iki.
Eat – several times a week
Vilma Juodkazienė, a food expert from the same retail chain, says that fish should be eaten at least 2-3 times a week. White fish is a very useful product, it is rich in vitamins and low in calories.
In addition, properly prepared fish is only a few minutes, it can be cooked in various ways: boiled or fried in a pan, oven or grill. Regular consumption of fish can help reduce the risk of cardiovascular disease, help regulate blood cholesterol. Fish is also good for the eyes, brain activity, it can even improve memory. Consuming white fish, such as flounder, is also excellent for regulating body weight.
Talking about the benefits of white fish for the body, V. Juodkazienė emphasizes that it is rich in protein, but low in fat and calories. For example, 100 g of flounder contains only 90 calories. Also, this fish is very easily digested, making it suitable for those who complain of various stomach disorders or want to switch to a healthier diet.
“White fish is not only very good for your health, it is also produced quickly, it will not take much time or effort to prepare it, especially if you buy already processed fish. To make it at home, all you have to do is cut and sprinkle with spices, heat treat and enjoy, ”says V. Juodkazienė.
Don’t overdo it during production
The food expert says that when making fish, it should not be loaded with greasy sauces or heavy garnishes, but rather lighter additives and fewer spices should be chosen.
For those who want to experience the true and natural taste of fish, they should not multiply the spices.
The special taste of fish is revealed with black pepper, salt or dill, pepper with lemon. If you want a more intense flavor, you can go for hotter peppers. It is also possible to use fresh herbs, such as yellow leaves, which will give it a special aroma.
Speaking about the delicate taste of flounder, the food expert says that, like all other fish, it can be cooked in several ways: in addition, this fish is extremely convenient for grilling. Flounder is also great for steaming or smoking. And just a pinch of spice will be enough to add flavor.
“If you want to prepare the flounder over the coals or in the oven, before frying, you can marinate the fish in lemon juice, herbs and olive oil. The flounder can also be cooked in a variety of sauces, such as cream or vegetables. As an accompaniment, along with this fish you can serve fried or boiled potatoes, as well as rice, couscous, stewed or green vegetables and a variety of salads ”, advises the food expert.
V.Juodkazienė also offers three recipes for plaice, which are very easy to prepare, but very tasty – these dishes will become a real highlight of the lunch or dinner table.
Flounder with lemon and butter
Will need:
- flounder
- teaspoon of salt
- 1/8 teaspoon black pepper
- 4 tablespoons butter, melted
- lemon juice
- finely chopped onion
- teaspoon paprika powder
- fresh parsley
How to produce
First, the baking pan should be buttered. Then preheat the oven to 165 degrees. Cut the fish into small pieces, portions. Place the sliced flounder in a baking dish and sprinkle with salt and pepper.
In a small bowl or measuring cup, combine the melted butter, 2 tablespoons of the lemon juice, and the diced onion. Sprinkle the fish with the resulting lemon butter and sprinkle with paprika powder.
Bake the fish in a preheated oven for about 15-20 minutes. Finally, season with fresh parsley and serve with your favorite garnish.
Roasted flounder
Will need:
- flounder
- 1 tablespoon ground bell peppers
- 1 tablespoon of chopped parsley
- 2 teaspoons of salt
- 1 1/2 teaspoons garlic powder
- 1 teaspoon onion powder
- 1 teaspoon cayenne peppers
- 1/2 teaspoon of white pepper
- 1/2 teaspoon black pepper
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- 1/4 cup olive oil
How to produce
First, combine the bell peppers, parsley, salt, garlic powder, onion powder, cayenne peppers, black pepper, thyme, and oregano in a bowl. Then grease the pieces of fish with olive oil. Sprinkle with the spice mixture. Heat the skillet over high heat. Place the pieces in a hot skillet and bake for about 2-3 minutes on each side. Serve with your favorite garnish.
Halibut rolled in breadcrumbs
Will need:
- flounder
- freshly ground black pepper
- 2 large egg whites
- 2/3 cup breadcrumbs
- olive oil
- 1 tablespoon butter
- lemon and lemon juice
- 1/2 cup of chicken broth
- 1 tablespoon capers
- fresh parsley
How to produce
Season the fish with salt and pepper. Then preheat the oven to 200 degrees. Beat the egg whites in a shallow bowl. Put the breadcrumbs in another bowl. Dip each piece of fish into the egg whites and then roll in the breadcrumbs.
Heat a large skillet over medium heat and add a little olive oil. Place the fish in the pan and cook on each side for 4-5 minutes. Then melt the butter in the same skillet over medium heat, pour in the lemon juice, chicken broth, add salt and pepper and bring to a boil. While stirring, cook the sauce for about 3-4 minutes until it thickens. Finally, add the capers to the pan.
Serve the fish with the sauce. Serve with lemon wedges and fresh parsley. Delicious!
