Baked Flounder Filet Oreganata Lightened Food
BAKED FLOUNDER FILET OREGANATA - LIGHTENED!
Baked Flounder Filet Oreganata - Lightened! This is a white fish that has a soft, flaky moist texture that melts in your mouth with every bite when it's baked in a bath of wine and lemon juices. And we lightened up our mom's recipe to reduce some of the fat and calories.
Provided by 2 sisters recipes
Categories Seafood Recipes
Time 27m
Number Of Ingredients 13
Steps:
- Preheat the oven to 375 degrees F (190C).
- In a 9 x 6 baking dish, or a 9 x 13 baking dish, spray generously with cooking spray.
- Lay the flounder fillets into the dish, side by side.
- Scatter all the dry seasonings, bread crumbs, grated cheese, and minced garlic on top of each flounder. Add some sea salt and black pepper on top.
- Drizzle each flounder with extra virgin olive oil.
- Gently pour the white wine and 1/2 of a lemon juiced around the fish, not directly on top.
- Save and reserve the other half of lemon juice to add in just before serving.
- Bake uncovered, for 20 to 22 minutes.
- Remove from oven. Pour the other half of lemon juice on top of the filets. Allow the juices to absorb into the fish, and cool down for 2 minutes. Then serve.
- Serves 2 to 4
Nutrition Facts : Calories 198 calories, Carbohydrate 4.6 grams carbohydrates, Fat 5.5 grams fat, Protein 28.3 grams protein, ServingSize 1 serving
EASY, EXCELLENT BAKED FLOUNDER
This is a great recipe for a night when you're feeling lazy - only a few ingredients, nothing to chop, easy cleanup, and very yummy! My husband announced the fish was 'excellent,' and he's not usually one to rave about food.
Provided by ahnjy
Time 35m
Yield 4
Number Of Ingredients 7
Steps:
- Preheat the oven to 325 degrees F (165 degrees C). Line a baking sheet with aluminum foil and coat with cooking spray.
- Rinse flounder fillets, pat dry, and place on the baking sheet. Season with salt and pepper. Whisk butter and wine together in a bowl; pour over flounder. Sprinkle each fillet with bread crumbs and then paprika.
- Bake in the preheated oven until flounder flakes easily with a fork, 25 to 30 minutes.
Nutrition Facts : Calories 237.9 calories, Carbohydrate 4.3 g, Cholesterol 90.7 mg, Fat 13.3 g, Fiber 0.4 g, Protein 22.3 g, SaturatedFat 7.7 g, Sodium 313.8 mg, Sugar 0.5 g
FLAVORFUL FLOUNDER FOR THE OVEN
Steps:
- Preheat oven to 375 degrees F (190 degrees C). Prepare a 9x13-inch baking dish with nonstick cooking spray.
- Season both sides of flounder fillets with salt. Place into the prepared baking dish. Brush 1 tablespoon lemon juice over fillets.
- Mix remaining lemon juice, Parmesan cheese, melted butter, mayonnaise, and green onions in a bowl; spoon over the fillets.
- Bake flounder in preheated oven for 10 minutes. Switch oven to broil; broil fillets until the tops are just browned, 3 to 5 minutes.
Nutrition Facts : Calories 215.7 calories, Carbohydrate 1 g, Cholesterol 81.9 mg, Fat 12.7 g, Fiber 0.1 g, Protein 23.5 g, SaturatedFat 5.4 g, Sodium 312.8 mg, Sugar 0.3 g
FLOUNDER OREGANATA RECIPE - (4.5/5)
Provided by cbingham
Number Of Ingredients 8
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- Preheat oven to 425. Coat baking sheet with Pam, place fish on sheet. Combine olive oil, breadcrumbs, parsley, lemon juice, garlic, salt and oregano in bowl. Press bread crumb mixture on top of each filet, bake about 10 minutes.
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