Baked Whole Flounder
|Flounder/Halibut / sole / haddock||4 Pound|
|Boiling water||2 Cup (32 tbs)|
|White sauce||1 1⁄2 Cup (24 tbs)|
|Cream/Evaporated milk||3 Tablespoon|
|Bread crumbs||4 Tablespoon|
|Grated cheese||2 Tablespoon|
1. Rinse the cleaned fish; remove head and tail; split it down the underside.
2. Wrap the fish loosely in a piece of clean cheesecloth and place it on the rack in a steamer. Pour the boiling water over the fish and into the bottom of the kettle. Cover the kettle and heat until the water is boiling and the steam is rising around the fish; steam 10 minutes.
3. Start oven, set at Hot, 450° F. Rub a shallow pan or baking dish with margarine or butter. Lay the steamed fish in the baking dish.
4. Mix the White Sauce and the cream, pour it over the fish and sprinkle with the crumbs and cheese. Bake 15 to 20 minutes.
Serving size: Complete recipe
Calories 2483 Calories from Fat 516
% Daily Value*
Total Fat 58 g89.2%
Saturated Fat 20.1 g100.4%
Trans Fat 0 g
Cholesterol 929.3 mg309.8%
Sodium 3624.7 mg151%
Total Carbohydrates 93 g31%
Dietary Fiber 1.8 g7.2%
Sugars 35.9 g
Protein 373 g746.3%
Vitamin A 31.2% Vitamin C 56.2%
Calcium 131.3% Iron 54.5%
*Based on a 2000 Calorie diet