EASY GARLIC PARMESAN BAKED FLOUNDER RECIPE (20 MINS)
This one-pan baked flounder recipe with garlic, Parmesan cheese, and vegetables is easy and so delicious (thanks to a bold and lemony sauce with Mediterranean spices!). If you can't find flounder, any mild white fish would work, such as Dover sole, halibut, or branzino filet will work. Choose thinner fish filets if possible. Serve baked flounder with potatoes or greens like broccoli or a green bean salad.
Provided by Suzy Karadsheh
Categories Dinner
Time 20m
Number Of Ingredients 11
Steps:
- Heat the oven to 350 degrees F.
- Pat the fish dry and season it well with kosher salt and black pepper on both sides. Arrange the fish in a large pan and add the zucchini and onions next to it and season them with salt and pepper.
- In a small mixing bowl, add the garlic, spices, lemon juice, and olive oil. Whisk to combine.
- Pour the sauce all over the fish and vegetables.
- Bake in the heated oven for 7 to 10 minutes, then carefully remove the pan and sprinkle the grated parmesan all over the fish and vegetables. Return the pan to the oven and bake for another 3 to 5 minutes or so until the fish is flaky and the cheese has melted some. (Flounder fillets are thin and should not take too long to cook. Be careful not to overcook them).
Nutrition Facts : Calories 204.3 kcal, Carbohydrate 5.9 g, Protein 15.4 g, Fat 13.5 g, SaturatedFat 3 g, TransFat 0.1 g, Cholesterol 49.8 mg, Sodium 326.2 mg, Fiber 1.4 g, Sugar 2.5 g, UnsaturatedFat 9.1 g, 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
FLOUNDER FILLETS BAKED FLOUNDER FANDANGO WITH VARIATIONS
Flounder has both eyes on one side of the body. The body is flat and colored only on the exposed side . In the U.S, the summer flounder, also called olacice and deep-sea flounder, is found in the Pacific Northwest and other waters as well. You can build your dinner around this totally delicious fish. Serve it with slivered almonds. It will shine as the star of the show. Or serve it with pasta and tomato sauce and make it a suppoet player in your dinner production. It's very versatile - a talsated performer all the way.
Provided by CHEF GRPA
Categories Asian
Time 35m
Yield 2 serving(s)
Number Of Ingredients 8
Steps:
- 1. Dice and boil potatoes and carrots for 5 - 8 minutes drain.
- 2. Mince and saute onion in melted butter until tender.
- 3. Place fillets in shallow, buttered heat-proof dish in one layer, sptinkle with thyme,
- salt and pepper. Spoon diced vegetables and oniond over top of fillets.
- 4. Bake for 1/2 hour at 350*F.
- 5. Garnish with parsley before serving.
- My Note: To DEEP FRY: Heat oil to 350*F. Coat fish with flour. breadcrumbs or cornmeal. Fry until golden brown.
- TO BAKE: Preheat oven to 375*F. Place fish in oiled baking dish. Season to taste. Bake for 8 to 12 minutes - until fish flakes when pierced with a fork.
- TO GRILL: Preheat grill. Season with salt and pepper. Turn afther 3 to 4 minutes. Continue to grill - until fish flakes when pierced with a fork.
- TO BROIL: Set oven to broil. Position fish in in pan and season to taste. With fish 4 to 5 inches from heat, broil about 5 minutes until fish flakes when pierced with a fork.
Nutrition Facts : Calories 856.4, Fat 28.2, SaturatedFat 15.8, Cholesterol 163.3, Sodium 775, Carbohydrate 112.5, Fiber 16, Sugar 11.8, Protein 41.3
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
BAKED FILLETS OF FLOUNDER
Make and share this Baked Fillets of Flounder recipe from Food.com.
Provided by Oolala
Categories Lemon
Time 25m
Yield 4-6 serving(s)
Number Of Ingredients 7
Steps:
- Sprinkle fish with salt and pepper.
- Place in a single layer on a well-greased baking pan.
- Combine butter, lemon juice, onion, and paprika.
- Pour sauce over fish and at 350 degrees F. for 20-25 minutes until fish flakes easily with a fork when tested for doneness.
Nutrition Facts : Calories 364.7, Fat 27.4, SaturatedFat 15.6, Cholesterol 163.2, Sodium 1456.6, Carbohydrate 0.7, Fiber 0.1, Sugar 0.2, Protein 28.5
FLOUNDER FLORENTINE
I discovered this recipe several years ago when I was looking looking through some flounder recipes. Even though we're not big fans of fish, we enjoy this dish. It's tasty, healthy and inexpensive. -Debbie Verbeck, Florence, New Jersey
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Sprinkle spinach in a 13-in. x 9-in. baking dish coated with cooking spray. Top with fillets., In a large saucepan, saute onion in butter until tender. Stir in flour, salt, pepper and nutmeg until blended. Gradually add milk. bring to a boil; cook and stir for 2 minutes or until thickened. , Pour over fillets; sprinkle with Parmesan cheese and paprika. Bake, uncovered, at 350° for 20 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 253 calories, Fat 8g fat (4g saturated fat), Cholesterol 73mg cholesterol, Sodium 480mg sodium, Carbohydrate 16g carbohydrate (0 sugars, Fiber 5g fiber), Protein 30g protein. Diabetic Exchanges
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