Flounder Oreganata Recipe 455 Recipes
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
FLOUNDER OREGANATA RECIPE - (4.5/5)
Provided by cbingham
Number Of Ingredients 8
Steps:
- 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.
ITALIAN STYLE FLOUNDER
This is a very easy and delicious dish my mother used to make. I'm sure it can be used with other fish besides flounder. My mother also used to place American cheese on top before baking, which was very good. Enjoy!
Provided by SUE416
Categories World Cuisine Recipes European Italian
Time 45m
Yield 4
Number Of Ingredients 7
Steps:
- Preheat oven to 350 degrees F (175 degrees C).
- Arrange flounder in a medium baking dish. Dot with butter, season with salt and pepper, and sprinkle with lemon juice. Top with tomato, basil, and garlic powder.
- Cover, and bake 30 minutes in the preheated oven, or until fish is easily flaked with a fork.
Nutrition Facts : Calories 228 calories, Carbohydrate 1.9 g, Cholesterol 112.8 mg, Fat 4.2 g, Fiber 0.5 g, Protein 43.2 g, SaturatedFat 1.6 g, Sodium 195.6 mg, Sugar 0.9 g
SOLE OREGANATA
Sole is a fragile fish, so prepare and handle the fish gently.
Provided by thedailygourmet
Categories Fish Recipes
Time 25m
Yield 2
Number Of Ingredients 12
Steps:
- Preheat the oven to 375 degrees F (190 degrees C).
- Mix both bread crumbs, Parmesan cheese, oregano, and salt in a shallow dish.
- Pour melted butter over both sides of sole fillets. Place fillets in bread crumb mixture and press to coat. Transfer to a baking dish.
- Bake in the preheated oven until fish flakes easily with a fork, about 12 minutes. Turn on the broiler and broil until crumb topping is light golden brown, 1 to 2 minutes.
- While the fish is cooking, melt butter for sauce in a pan over medium heat. Add cream, Pinot Grigio, lemon juice, and pepper; stir until sauce is smooth and has thickened slightly.
- Serve sauce over sole.
Nutrition Facts : Calories 484.5 calories, Carbohydrate 16.3 g, Cholesterol 158.1 mg, Fat 32.3 g, Fiber 0.7 g, Protein 31.6 g, SaturatedFat 19.3 g, Sodium 524.7 mg
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