And is typically sold as skinned, thin fillets or a whole fish. It is also very versatile due to its mild flavor and goes well with almost anything. But it is also great sautéed with a light coating of flour to prevent it from falling apart. It is also very delicate, which is why I prefer to bake it. Ingredients for baked flounder & pontchartrain sauce: For the flounder:įor the fish, you’ll need fresh flounder. While the lighter varieties carry a mild flavor, the darker varieties are more robust. Quinoa comes in various colors– like red, black, or white, but they all cook the same way. Clearly, quinoa is the way to go and is a worthy inclusion in your diet. Plus, it’s packed full of antioxidants, which can also help with blood sugar, aid in weight loss, and improve your cholesterol. It’s rich in vitamins, minerals, and essential amino acids. A cup of quinoa provides twice the amount of protein (packing more than any other grain) and fiber as the same amount of white rice. It is a grain-like and naturally gluten-free pseudocereal hailing from South America. Pronounced KEEN-wah, quinoa is actually not a grain - although it is used in the same way rice, farro, or other similar grains would be used. Because the sauce is a heavier component of the dish, the light, and fluffy quinoa help balance it. Pair that with blackened flounder and quinoa, you have yourself a lighter meal that is restaurant-worthy. I can guarantee you will not miss the shrimp and crabmeat! My version is loaded with bold spices and flavor - minus the shellfish. Inspired by that sauce, I made a few modifications to make it my own. However, as we made lifestyle changes, we removed shellfish from our diet - which meant no more Redfish Pontchartrain! (It’s traditionally made using shrimp stock, shrimp, and crabmeat). My wife love’s the Pontchartrain sauce made popular by a local seafood restaurant chain, Pappadeaux. The creamy, rich, and buttery sauce is named for Lake Pontchartrain in Louisiana. If you love fish, you should also try my Honey Mustard Glazed Salmon, Baked Flounder with Tomatoes and Basil, Creamy Tuscan Steelhead Trout, or Foil Baked Chilean Sea Bass with Lemon Parmesan Cream Sauce.įirst, let’s dig into this sauce - the Pontchartrain sauce. It starts with the baked blackened flounder and ends with a rich white wine sauce. Cajun recipes have a reputation for being full of flavor, and this Cajun Flounder with Pontchartrain Sauce served over a bed of quinoa is one of those recipes.
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