Best 4 Flavorful Flounder For The Oven Recipes
Flounder, a flatfish with a delicate flavor and flaky texture, is a versatile fish that can be prepared in a variety of ways. When cooked in the oven, flounder can be infused with a variety of flavors and aromas, making it a delicious and satisfying meal. Whether you prefer a simple, pan-fried flounder or a more elaborate dish with a flavorful sauce, there are many recipes that can help you create a delicious oven-baked flounder dish.
Check out the recipes below so you can choose the best recipe for yourself!
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
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.
FLAVORFUL BAKED FLOUNDER RECIPE
My simple and light baked flounder features tender flounder fillets and a crispy Panko and Parmesan breadcrumb topping! It's a delicious dinner that can be baked to perfection in the oven and served in 20 minutes!
Provided by Hazel Rody
Categories Main Dish
Time 20m
Number Of Ingredients 6
Steps:
- Preheat the oven to 425°F (218°C) and pat the flounder fillets dry with paper towels on all sides.
- Season flounder fillets with salt and pepper on a baking sheet lined with parchment paper.
- Combine the Panko, Parmesan cheese, and olive oil in a small mixing bowl until the breadcrumbs are slightly moistened. Spread the Panko mixture on top of the fillets.
- Bake at 425°F (218°C) for 15 minutes, or until the flounder is cooked to your liking.
- Remove from the oven and serve right away with lemon wedges.
Nutrition Facts : ServingSize 4 servings, Calories 343kcal, Fat 13g, SaturatedFat 4g, Carbohydrate 6g, Fiber 1g, Protein 51g, Cholesterol 112mg
Tips:
- Choose the freshest flounder fillets you can find. Look for fillets that are firm and have a mild, briny smell.
- If you're using frozen flounder fillets, thaw them thoroughly before cooking. The best way to do this is to place them in the refrigerator overnight or in a bowl of cold water for 30 minutes.
- Season the flounder fillets liberally with salt and pepper. You can also add other seasonings, such as garlic powder, onion powder, or paprika.
- Bake the flounder fillets in a preheated oven at 400 degrees Fahrenheit for 15-20 minutes, or until they are cooked through. The fish is cooked through when it flakes easily with a fork.
- Serve the flounder fillets with your favorite sides, such as rice, vegetables, or a salad.
Conclusion:
Baked flounder is a simple and delicious dish that can be enjoyed by people of all ages. It's a great source of protein and omega-3 fatty acids, and it's also low in calories and fat. So next time you're looking for a healthy and flavorful meal, give baked flounder a try.
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