Almond Crusted Flounder from the RevAbs nutrition guide
- Carbohydrate 25.112955 g
- Cholesterol 68.04 mg
- Fat 17.3976549982 g
- Fiber 7.87919989681244 g
- Protein 38.51562 g
- Saturated Fat 1.69284099975146 g
- Serving Size 1 1 Serving (517g)
- Sodium 4782.68749999996 mg
- Sugar 17.2337551031876 g
- Trans Fat 1.61419749995126 g
- Calories 404 calories
Step-by-step
- Preheat oven to 375 degrees. In a food processor or blender, finely chop 1 oz. raw, unsalted Almonds until they have the texture of fine sand.
- Place a 5 oz. Flounder steak in an ovenproof casserole and top with 1tsp Olive oil, a pinch of sea salt and pepper, and the ground almonds. Bake for 10 minutes or until almost cooked through. Then broil for 1-2 minutes to allow the top of the fish to become crispy.
- Meanwhile in a non-stick skillet coated with cooking spray, make a tasty vegetable stir-fry using 1 sliced red pepper, 1/2 sliced red onion, and 8 Quartered mushrooms.
- Garnish fish with fresh herbs and serve with warm vegetable stir-fry.
The Nut Crust
Raw, unsalted almonds do the heavy lifting here, providing structural crunch to a delicate fish that otherwise offers zero textural contrast. Process the nuts until they resemble fine sand rather than flour; larger pieces will fall off the fillet during transfer. If almonds are unavailable, hazelnuts or pistachios make viable swaps at a one-to-one ratio, though oily nuts like walnuts require careful pulsing to avoid turning into paste before they can coat the protein.Baking and Broiling Mechanics
Flounder cooks rapidly due to its thin profile, making precise heat management essential. Preheat the oven to 375 degrees Fahrenheit and bake the five-ounce steak for ten minutes until the flesh turns opaque. Switch the oven to broil for precisely one to two minutes at the end of the cooking window to toast the nut crust without scorching the delicate underlying fish. Watch the casserole closely during this high-heat phase because nuts transition from golden brown to burnt in seconds.Vegetable Accompaniments
A hot skillet sauté of sliced red peppers, red onions, and quartered mushrooms introduces moisture and earthy flavor to balance the dry, nutty crust. Cook these vegetables in a non-stick pan coated with cooking spray until tender-crisp, ensuring they retain enough structure to contrast with the flaky fish. Historically, nut-crusted fish preparations draw from traditional European techniques of using ground meal or nuts to preserve moisture in lean white seafood during high-heat cooking.
