Baked Flounder Oreganata With Tomato Capers Fennel Sauce Recipes

BAKED FLOUNDER WITH TOMATO CAPER SAUCE

Steps:

• Preheat oven to 425°F.
• Make sauce:
• Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onion and fennel, stirring, until golden, about 8 minutes. Add garlic and sauté, stirring, 30 seconds. Add tomatoes and wine and simmer briskly until liquid is reduced by one third, about 5 minutes. Stir in capers, salt, and pepper, then transfer to a 2-quart gratin dish or other wide shallow baking dish.
• Prepare flounder:
• Stir together bread crumbs, butter, salt, and pepper with a fork until combined. Season flounder with salt and pepper, then roll each fillet, skinned side up, into a cylinder and arrange, seam side down, on top of sauce. Gently press bread crumbs onto flounder.
• Drizzle wine carefully around fish into sauce (not over fish) and bake in middle of oven until fish is just cooked through, 20 to 25 minutes.

BAKED FLOUNDER FILET OREGANATA - LIGHTENED!

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

EASY, EXCELLENT BAKED FLOUNDER

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.

FLOUNDER MEDITERRANEAN

Steps:

• Preheat oven to 425 degrees F (220 degrees C).
• Bring a saucepan of water to a boil. Plunge tomatoes into the boiling water and immediately remove to a medium bowl of ice water; drain. Remove and discard skins from tomatoes. Chop tomatoes and set aside.
• Heat olive oil in a skillet over medium heat; saute onion until tender, about 5 minutes. Stir in tomatoes, garlic and Italian seasoning; cook until tomatoes are tender, 5 to 7 minutes. Mix in olives, wine, capers, lemon juice, and 1/2 the basil. Reduce heat, blend in Parmesan cheese, and cook until the mixture is reduced to a thick sauce, about 15 minutes.
• Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves.
• Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.