Spicy Grilled Flounder

Flounder is a flat-bodied fish, which is perfectly adapted for life on the ocean floor. Flounder, like sole, is a fragile fish, which means it is great for making grilled, steamed or even poached flounder recipes but not so great for a recipe requiring a fish which can hold its shape well. This flounder recipe uses exciting spicy ingredients such as mustard,

Tabasco sauce, and Worcestershire sauce for a rich flavor. It is ideal served with mashed potato or rice. If you are not keen on really fishy tasting fish, flounder or sole might be good ones to try because, like in this flounder recipe, the fish flavor is almost overpowered by the spicy ingredients and provides a good protein source rather than an overly fishy flavor.

Ingredients -

2 lbs flounder fillets (sole fillets are also fine)
½ cup water
½ cup olive oil
⅓ cup Worcestershire sauce
⅓ cup lemon juice
2 tablespoons brown sugar
¼ cup grated onion
1 teaspoon powdered mustard
1 teaspoon salt
¼ teaspoon pepper
½ teaspoon garlic powder
6 drops Tabasco
Paprika

Preparation:

Arrange the flounder or sole fillets in a shallow baking dish.

Blend the rest of the ingredients except the paprika together and simmer for 5 minutes in a pan, stirring frequently. Allow to cool.

Pour this sauce over the fish and let it stand for half an hour, turning once. Place the fillets in a greased, hinged wire grill, keeping the sauce for basting.

Sprinkle the fillets with paprika.

Cook for 8 minutes, about 4 inches away from medium hot coals.

Baste with sauce and sprinkle more paprika on the fish. Turn and cook it for 8 to 10 more minutes or until the fish flakes easily when tested with a fork.

(Serves 6)

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Spicy Grilled Flounder

Nuttritional Info:

Calories (kcal): 328
% Calories from Fat: 55.0%
% Calories from Carbohydrates: 9.3%
% Calories from Protein: 35.7%

Per Serving Nutritional Information:

Total Fat (g): 20g 31%
Saturated Fat (g): 3g 14%
Monounsaturated Fat (g): 14g 61%
Polyunsaturated Fat (g): 2g 9%
Cholesterol (mg): 73mg 24%
Total Carbohydrate (g): 8g 3%
Dietary Fiber (g): trace 1%
Protein (g): 29g 58%
Sodium (mg): 611mg 25%
Potassium (mg): 706mg 20%
Calcium (mg): 51mg 5%
Iron (mg): 2mg 9%
Zinc (mg): 1mg 5%
Vitamin C (mg): 34mg 56%
Vitamin A (i.u.): 301IU 6%
Vitamin A (r.e.): 43 1/2RE 4%