Baked Flounder with Creamy Shrimp Sauce
Delight in this exquisite Baked Flounder with Creamy Shrimp Sauce, a dish that's perfect for a romantic dinner for two or a special weekday treat. Tender flounder fillets are marinated in a zesty lemon and wine mixture, then baked to perfection, topped with a rich and flavorful shrimp sauce. Each bite is bursting with the ocean's freshness and creamy goodness, making it a low-carb meal that doesn't skimp on taste.
2
Servings
240
Calories
14
Ingredients
Ingredients
flounder fillets
2 (6 ounce) (thawed if frozen)
lemon juice
1 teaspoon (freshly squeezed)
dry white wine
1 tablespoon (for marinating)
water
1.5 cups (for boiling)
small shrimp
0.5 lb (unpeeled)
butter or margarine
2 tablespoons (for sauce)
all-purpose flour
2 tablespoons (for thickening sauce)
milk
3/4 cup (for sauce)
dry white wine
2 tablespoons (for sauce)
fresh parsley
1.5 teaspoons (chopped)
salt
1/2 teaspoon (for seasoning)
whole dried tarragon
1/4 teaspoon (for seasoning)
Worcestershire sauce
1/4 teaspoon (for flavor)
sliced mushrooms
1 (3 ounce) can (drained)
Instructions
1
In a shallow dish, place the flounder fillets and combine the lemon juice with 1 tablespoon of dry white wine. Pour the mixture over the fillets, cover, and refrigerate for at least 1 hour to allow the flavors to meld.
2
Bring 1 1/2 cups of water to a boil in a saucepan. Add the unpeeled small shrimp and allow to return to a boil. Reduce heat and simmer uncovered for 3 to 5 minutes, or until the shrimp are pink. Drain the shrimp well and rinse under cold water. Peel and devein the shrimp, then set aside.
3
In a heavy saucepan over low heat, melt the butter. Once melted, gradually whisk in the flour until smooth and cook for 1 minute, stirring constantly. Slowly add the milk while stirring continuously. Continue cooking over medium heat until the mixture thickens and becomes bubbly.
4
Stir in the drained shrimp, chopped parsley, salt, tarragon, Worcestershire sauce, and the remaining 2 tablespoons of dry white wine into the thickened sauce, mixing well to combine.
5
Preheat the oven to 375°F (190°C). Drain the marinated flounder fillets and carefully roll them up, placing them seam side down in a lightly greased baking dish. Pour the creamy shrimp sauce over the rolled fillets.
6
Bake uncovered for 25 minutes or until the fish flakes easily with a fork, basting occasionally with the sauce for added flavor.
Nutrition Information
12g
Fat
9g
Carbs
19g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Baked Flounder with Creamy Shrimp Sauce?
It is a low-carb seafood dish featuring tender flounder fillets marinated in lemon and wine, then baked with a rich shrimp-based cream sauce.
How many servings does this recipe provide?
This recipe is designed to serve 2 people.
How long should I marinate the flounder fillets?
The fillets should be marinated in the refrigerator for at least 1 hour.
What kind of wine is best for this recipe?
A dry white wine is recommended for both the marinade and the cream sauce.
Do I need to peel the shrimp before boiling?
No, the recipe suggests boiling the small shrimp unpeeled first, then peeling and deveining them after they turn pink.
Can I use frozen flounder?
Yes, you can use frozen flounder fillets as long as they are thawed before preparation.
What is the recommended oven temperature?
The oven should be preheated to 375 degrees Fahrenheit (190 degrees Celsius).
How long does the fish take to bake?
The dish takes approximately 25 minutes to bake uncovered.
Is this a low-carb meal?
Yes, it is specifically described as a low-carb meal with 9g of carbohydrates per serving.
How many calories are in one serving?
Each serving contains approximately 240 calories.
How much protein is in this dish?
There are 19 grams of protein per serving.
What ingredients make up the creamy sauce?
The sauce is made from butter, flour, milk, cooked shrimp, parsley, tarragon, Worcestershire sauce, white wine, and mushrooms.
Can I substitute butter with margarine?
Yes, the recipe allows for either 2 tablespoons of butter or margarine.
How do I know when the flounder is fully cooked?
The fish is done when it flakes easily with a fork.
How do I prepare the fillets for the baking dish?
After marinating, drain the fillets and roll them up, placing them seam side down in the dish.
What seasonings are used in the sauce?
The sauce is seasoned with salt, whole dried tarragon, and fresh chopped parsley.
Does this recipe include mushrooms?
Yes, it calls for one 3-ounce can of drained sliced mushrooms.
What size shrimp should I use?
Small shrimp are recommended for this specific recipe.
How do I thicken the cream sauce?
The sauce is thickened by creating a roux with melted butter and flour before gradually adding milk.
Is this recipe suitable for a special occasion?
Yes, it is described as perfect for a romantic dinner for two or a special weekday treat.
What is the fat content per serving?
There are 12 grams of fat per serving.
Should I baste the fish while it bakes?
Yes, basting the rolled fillets with the sauce occasionally while baking adds more flavor.
What is the purpose of the Worcestershire sauce?
It is used to add a depth of savory flavor to the creamy shrimp sauce.
Do I bake the dish covered or uncovered?
The flounder should be baked uncovered for the full 25 minutes.
How much lemon juice is required?
You will need 1 teaspoon of freshly squeezed lemon juice.
How many total ingredients are in this recipe?
There are 14 ingredients used in this recipe.
Can I use bottled lemon juice?
While fresh is suggested, bottled lemon juice can be used as a substitute.
Is this dish high in carbohydrates?
No, it is relatively low in carbohydrates, containing only 9g per serving.
What kind of texture should the sauce have?
The sauce should be thick and bubbly before being poured over the fish.
How do I prepare the shrimp after boiling?
Drain them well, rinse under cold water, peel, and then devein them before adding to the sauce.