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
BAKED FLOUNDER FILLETS IN LEMON-SOY VINAIGRETTE
An easy Baked Flounder Fillets recipe that can be prepared in 45 minutes or less.
Categories Citrus Fish Bake Low Carb Kid-Friendly Quick & Easy Low Cal Summer Healthy Gourmet Small Plates
Yield Serves 2
Number Of Ingredients 7
Steps:
- Preheat oven to 450°F.
- Arrange fillets in a ceramic or glass baking dish just large enough to hold them in one layer. Mince garlic and in a small bowl combine with lemon juice, soy sauce, sugar, and salt. Whisk in oil until emulsified and pour vinaigrette over fish.
- Bake fish in middle of oven until just cooked through and no longer translucent, 5 to 7 minutes.
FLOUNDER IN ORANGE SAUCE WITH PINE NUTS
Provided by Marian Burros
Categories dinner, easy, quick, main course
Time 10m
Yield 2 servings
Number Of Ingredients 8
Steps:
- Heat broiler. Arrange fish on broiler pan and rub them with a few drops of oil. Broil about 2 inches from source of heat, 4 to 5 minutes, depending on thickness of fillets. Do not turn them.
- Heat 1 tablespoon of oil in small skillet. Saute raisins and pine nuts over medium heat 2 to 3 minutes, until nuts begin to color. Stir in orange juice concentrate, lemon juice and water and simmer to heat.
- When fish is cooked, arrange on serving plates and spoon sauce over. Sprinkle with parsley.
Nutrition Facts : @context http, Calories 271, UnsaturatedFat 12 grams, Carbohydrate 10 grams, Fat 16 grams, Fiber 1 gram, Protein 23 grams, SaturatedFat 2 grams, Sodium 506 milligrams, Sugar 7 grams, TransFat 0 grams
FLOUNDER WITH LEMON ORANGE SAUCE
Created this to tickle the taste buds! Hope you enjoy it as much as we do! You can use other fish or even chicken in lieu of the flounder. I served it recently with my cole slaw. We enjoyed potato salad and string beans too with this flounder.
Provided by Win Spicer
Categories Fish
Time 25m
Number Of Ingredients 20
Steps:
- 1. Beat eggs and place in a shallow bowl.
- 2. Mix together flour, tarragon, salt, garlic and onion powder, old bay, paprika and black pepper. Place in a shallow bowl. Reserve 1 tbsp. flour for the sauce.
- 3. In a large skillet, heat butter and oil over medium heat. Dip fillets in flour and then in the egg. Place in skillet; if right temperature you will hear fish sizzling.
- 4. Fry over medium heat until both sides are a golden brown. Depending on the thickness this can be 2-4 minutes per side. Repeat process until done. Remove each finished batch of fish from pan and keep warm in a slightly covered plate.
- 5. To make the sauce, drain the pan and wipe clean. Oven medium heat, add butter and olive oil. Then whisk in the reserved tbsp. flour until smooth. Add the lemon and orange juice, water, fresh parsley and red pepper flakes if using. Whisk constantly to blend.
- 6. Bring to a boil and cook 5 minutes, whisk every now and then. If sauce thickens too much, dilute by adding 1 tsp. of water at a time until you get desired consistency.
- 7. Place flounder on individual plates and spoon sauce over the fish. Garnish with lemon wedges and fresh basil.
FLOUNDER FILLETS IN LEMON SAUCE
Flounder Fillets in Lemon Sauce always turn out juicy, flaky, and amazingly tasty every time! The lemon sauce is sublime with every bite, you'll fall in love with this recipe - hands down. Super quick and easy, making dinner a snap!
Provided by 2 sisters recipes
Categories Seafood Recipes
Time 12m
Number Of Ingredients 10
Steps:
- First, thaw the frozen flounder fillets either on the counter or overnight in the fridge. Open the packages, and drain the excess water from their packaging. Give them a quick rinse under running water, and allow them to drain again.
- Next, in a 10-inch non-stick skillet, heat olive oil and butter on low heat, until the butter melts.
- When the butter is melted, add the fillets to the skillet. Sprinkle over them with some sea salt, herbs de Provence, oregano, and cayenne pepper.
- Cook them on low heat for 30 seconds to one minute. They will start to release excess water, and that's fine.
- Pour in the wine and lemon juice, and sprinkle over them with freshly chopped parsley. Then cover with a lid.
- Simmer for 4 to 6 minutes or more, ( depending on how thick the fillets are) until the fish turns opaque-white-ish and the sauce is reduced a little. And the fish flakes off with a fork.
- When the flounder fillets are fully cooked. Turn off the heat. Squeeze additional lemon juice over the fish (about 1 tablespoon, or more). Then serve.
- Serves 2
Nutrition Facts : Calories 127 calories, Carbohydrate 0.7 grams carbohydrates, Fat 9.3 grams fat, Protein 13.3 grams protein, 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
FLOUNDER IN LEMON AND WINE SAUCE
Make and share this Flounder in Lemon and Wine sauce recipe from Food.com.
Provided by Peter Pan
Categories < 15 Mins
Time 15m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Mix bread crumbs, salt and pepper in a shallow bowl.
- Dredge fish fillets in the crumbs mixture, shake off any excess.
- Heat olive oil in a non-stick skillet large enough to accommodate 4 fillets in single layer.
- Add the flounder fillets to the skillet and saute them until done, about 2 to 3 minutes on each side.
- Transfer the fish to a large serving plate, cover to keep warm.
- Add wine, garlic, lemon juice and orange juice to the pan, stir to mix for about 1 minute or until the sauce is thicken.
- Add green onion and butter and quickly remove from heat.
- Pour sauce over fish, garnish with chopped chives and serve immediately with steamed rice and your favorite steamed vegetable.
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