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
BAKED FLOUNDER WITH MAYONNAISE SAUCE
From "Down Jersey Cooking" by Joe Colanero. This only serves 2 but you can adjust for more. This can be used with other flat fish fillets too.
Provided by Oolala
Categories Onions
Time 17m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 400 degrees F.
- Season fish with salt and pepper on both sides.
- Lightly coat a baking sheet with oil.
- Place fish on the sheet and bake 15-20 minutes, depending upon thickness, testing with a fork to see if done. As soon as the fish becomes slightly opaque, they are done.
- In the meantime, mix the sauce ingredients and test for seasoning. Top the fillets with the sauce once the fish has cooled a minute after coming out of the oven.
Nutrition Facts : Calories 293.2, Fat 12, SaturatedFat 2, Cholesterol 89.3, Sodium 351.6, Carbohydrate 12.5, Fiber 1.2, Sugar 4.7, Protein 33.2
BAKED FLOUNDER
My easy and light baked flounder is a fantastic combination of tender flounder fillets and a crispy Panko and Parmesan breadcrumb topping! It's a delicious dinner that you can have in the oven, baked to perfection, and served in 20 minutes!
Provided by Angela
Categories Dinner Recipes Main Dish Seafood
Time 20m
Number Of Ingredients 6
Steps:
- Preheat your oven to 425°F (218°C) and pat the flounder fillets with paper towels to thoroughly dry all surfaces.
- Place flounder fillets on a baking sheet covered with parchment paper and season with salt and pepper.
- In a small mixing bowl combine the Panko, Parmesan cheese, and olive oil until the breadcrumbs are slightly moistened. Sprinkle the Panko mixture over the fillets.
- Bake at 425°F (218°C) for 15 minutes or until the flounder reaches desired doneness.
- Remove from oven and serve immediately with lemon wedges.
Nutrition Facts : Calories 343 kcal, Carbohydrate 6 g, Protein 51 g, Fat 13 g, SaturatedFat 4 g, Cholesterol 122 mg, Sodium 373 mg, Fiber 1 g, Sugar 1 g, UnsaturatedFat 8 g, ServingSize 1 serving
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
FLAVORFUL FLOUNDER
"When my grandparents lived in the Florida Keys, Grandpop went fishing every day," recalls Tammy Sanborn of Alto, Michigan. "They ate fish often, so Grandmom had to find creative ways to serve it. The Parmesan cheese in this fast recipe adds just the right flavor."
Provided by Taste of Home
Categories Dinner
Time 15m
Yield 6 servings.
Number Of Ingredients 7
Steps:
- Coat a piece of heavy-duty foil (about 14 in. x 14 in.) with cooking spray. Place fillets on foil; brush with lemon juice. Crimp foil, forming edges. Place foil flat on the grill (do not seal). Grill, covered, over medium-hot heat for 4 minutes. Combine Parmesan cheese, butter, mayonnaise, onions and salt; brush over fillets. Grill 3-4 minutes longer or until fish flakes easily with a fork.
Nutrition Facts : Calories 272 calories, Fat 17g fat (7g saturated fat), Cholesterol 99mg cholesterol, Sodium 447mg sodium, Carbohydrate 1g carbohydrate (1g sugars, Fiber 0 fiber), Protein 28g protein.
BAKED FLOUNDER WITH ROASTED TOMATOES
Here, Dijon mustard serves a dual purpose: It flavors the delicate fish, and helps the breadcrumb coating stay in place as the fish cooks. Tilapia can be used in place of the flounder.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Time 30m
Number Of Ingredients 10
Steps:
- Preheat oven to 450, with racks in upper and lower thirds. Place tomatoes on a rimmed baking sheet. Sprinkle with 1 tablespoon oil, 1/4 teaspoon tarragon, sugar, salt, and pepper; toss to coat. Arrange tomatoes cut side up. Roast on lower rack until tender, 20 to 25 minutes. (Keep oven on for fish.)
- Meanwhile, make sauce: In a small bowl, whisk together mayonnaise, remaining 1/2 teaspoon tarragon, and lemon juice; season with salt and pepper. Set aside.
- Line a rimmed baking sheet with aluminum foil and brush with oil. In a food processor, place bread, a pinch each salt and pepper, and remaining tablespoon oil; pulse until fine crumbs form.
- Lay fillets flat on prepared baking sheet; season with salt and pepper. Spread top sides with mustard; sprinkle with bread crumbs, pressing to adhere. Bake on upper rack until fish is cooked through and crumbs are browned, 6 to 8 minutes. Serve with tomatoes and sauce.
BAKED FLOUNDER WITH HERBED MAYO AND VERMOUTH
From an old cookbook submitted by someone named Brewster D. Dogget of Wiscasset, Maine. I had cut this out of the book but haven't made it yet. I make a similar fish with mayo that my mother in law gave me but this is a little different with the vermouth. I broil my fish at the end for a brief time until it just starts to brown. Hope you like this.
Provided by Oolala
Categories Very Low Carbs
Time 35m
Yield 4-6 serving(s)
Number Of Ingredients 10
Steps:
- Wash, pat dry, and place fish in greased baking dish (11 1/2 X 7 1/2 X 1 3/4). Fillets will overlap.
- Thoroughly mix next 7 ingredients.
- Spread mayo mixture on top of fish.
- Pour vermouth over the fish.
- Bake uncovered in a 350 degree oven for 30 minutes.
Nutrition Facts : Calories 253.6, Fat 6.4, SaturatedFat 1.2, Cholesterol 111.7, Sodium 264.5, Carbohydrate 3.6, Fiber 0.3, Sugar 1.2, Protein 43
FLOUNDER MEDITERRANEAN
Flounder baked with fresh tomatoes, kalamata olives, capers, onion, and white wine. Serve with white rice and a green vegetable.
Provided by Martin Kaplan
Categories World Cuisine Recipes European Italian
Time 45m
Yield 4
Number Of Ingredients 13
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.
Nutrition Facts : Calories 281.6 calories, Carbohydrate 8.2 g, Cholesterol 63.5 mg, Fat 15.4 g, Fiber 1.8 g, Protein 24.4 g, SaturatedFat 2.7 g, Sodium 777.5 mg, Sugar 2.9 g
DIJON BAKED FLOUNDER
Make and share this Dijon Baked Flounder recipe from Food.com.
Provided by Parsley
Categories < 30 Mins
Time 30m
Yield 4-5 serving(s)
Number Of Ingredients 6
Steps:
- Preheat oven to 350°F
- Lightly grease or spray a 13x9-inch baking dish.
- Place flounder baking dish.
- Combine remaining ingredients in a small bowl; spread evenly over fish fillets. Bake at 350°F for 15-20 minutes, or until fish is opaque and flakes easily.
Nutrition Facts : Calories 258.4, Fat 16.7, SaturatedFat 4.1, Cholesterol 94.8, Sodium 946.8, Carbohydrate 4.1, Fiber 0.8, Sugar 1.6, Protein 22.2
BAKED FLOUNDER WITH PANKO AND PARMESAN
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Lightly grease a large, shallow baking dish.
- Arrange flounder fillets on prepared baking dish and brush with 1 tablespoon butter. Combine remaining 3 tablespoons butter with bread crumbs, Parmesan cheese, salt, pepper, and thyme in a bowl; sprinkle over flounder.
- Bake in preheated oven until fish flakes easily with a fork, 15 to 20 minutes. Carefully transfer fillets to a plate with a spatula.
Nutrition Facts : Calories 331.1 calories, Carbohydrate 19.6 g, Cholesterol 101.6 mg, Fat 17.6 g, Fiber 0.2 g, Protein 29.2 g, SaturatedFat 10.2 g, Sodium 800.1 mg, Sugar 0.1 g
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