BAKED FLOUNDER PARMESAN
This recipe I found in Food and Wine magazine. I have tweaked some of the ingredients to suit my family's taste. It is a lovely quick way to serve flounder. You may also substitute any type of white fish as well. It comes out wonderful.
Provided by Expat in Holland
Categories Whitefish
Time 35m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat oven at 425°F.
- Lay out fish fillets, in single layer, in greased baking dish. Set aside.
- In a bowl combine garlic, Parmesan, breadcrumbs, basil, oregano and parsley. Mix together well.
- Add melted butter and olive oil to crumb mixture and combine well. It will become mealy.
- Sprinkle crumbs all on top of each fish fillet.
- Bake for 12-15 minutes, until fish is cooked and topping is golden in color.
- Remove from oven and let set for 5 minutes.
- Serve.
Nutrition Facts : Calories 445.3, Fat 26.3, SaturatedFat 12.1, Cholesterol 125.3, Sodium 599.8, Carbohydrate 10.8, Fiber 0.7, Sugar 1, Protein 39.9
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
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
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
PARMESAN-HERB BAKED FLOUNDER
From Cooking Light. Serving size: 1 fillet. Per serving: 241 calories, 5.5 g fat, 35.9 g protein, 10 g carb, 0.7 g fiber, 87 mg cholesterol. Very simple.
Provided by ratherbeswimmin
Categories < 30 Mins
Time 30m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Lay fish out on a foil-lined baking sheet that has been coated with cooking spray.
- In a bowl, mix together the cheese, mayonnaise, and onions; spread mixture evenly over fish.
- Mix together the breadcrumbs and remaining ingredients; sprinkle evenly over fish.
- Lightly coat fish with cooking spray.
- Bake in a 400° oven for 10 minutes or until fish flakes easily.
Nutrition Facts : Calories 184.2, Fat 6.1, SaturatedFat 2.3, Cholesterol 84, Sodium 827.1, Carbohydrate 5.8, Fiber 0.6, Sugar 0.6, Protein 25.4
BAKED FLOUNDER WITH LEMON, PARSLEY AND BREAD CRUMBS
Make and share this Baked Flounder With Lemon, Parsley and Bread Crumbs recipe from Food.com.
Provided by Shahana
Categories High Protein
Time 20m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 350°F.
- Spray baking dish with nonstick cooking spray.
- Place the fillets, skin-side down, in the baking dish.
- Sprinkle evenly with lemon juice.
- Brush each fillet with 1 teaspoon oil.
- In a small bowl, combine the bread crumbs, cheese and pepper; sprinkle evenly over the fillets.
- Bake for 15 minutes, or until done.
- Sprinkle with minced cilantro and serve.
Nutrition Facts : Calories 259, Fat 7.9, SaturatedFat 1.4, Cholesterol 80.4, Sodium 275.1, Carbohydrate 11.7, Fiber 0.8, Sugar 1.3, Protein 33.7
MEDITERRANEAN BAKED FLOUNDER
Make and share this Mediterranean Baked Flounder recipe from Food.com.
Provided by Liza K.
Categories < 60 Mins
Time 40m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- Preheat oven to 425 degrees F.
- Blanch tomatoes. To do this bring a pot or deep sauce pan of water to a boil. Places tomatoes in the boiling water for about 30 seconds. Remove and immediately put them in a bowl of ice water. Let them chill, you will start to see the skins pull away from the meat. After a minute or two take tomatoes out of water and gently remove skin by rolling your thumbs over the tomatoes. Skins should come off easily.
- Chop Tomatoes into desired size and set aside.
- Put 1 tablespoon of oil in a large saucepan. Place minced garlic and copped onion in the pan. Cook over med. heat until onions become translucent (about 5 min). Add in tomatoes, wine, olives, capers, and 5 or 6 fresh basil leaves (copped). Let stew covered for 5 minutes. Then uncover and add Parmesan cheese, salt, pepper and Italian seasoning. Reduce heat and cook uncovered let cook until mixture becomes a thick sauce (about 15 minutes).
- In a glass baking dish place 1 tablespoon of olive oil. Gently lay cleaned fish into dish. Cut lemon in half and squeeze fresh lemon on top of fish. Put a dash of salt and pepper onto each fillet. Put in over and bake for 12 minutes or until fish is easily flaked with a fork.
- Remove fish from oven. Plate and place tomato sauce over fish. Garish with a fresh basil leave, and a slice of lemon. Add a bit of fresh grated parmesan on top if desired.
Nutrition Facts : Calories 265.6, Fat 13.9, SaturatedFat 2.7, Cholesterol 84, Sodium 912.7, Carbohydrate 8.3, Fiber 2.5, Sugar 3.2, Protein 25.1
PARMESAN-PESTO CRUSTED FLOUNDER
My son loves fried flounder but I wanted something a little more elegant and grown-up than breaded flounder but still very simple and this filled the bill! I served this with my Honey & Balsamic Portabello Mushrooms as a sauce to go with it.
Provided by Norelllaura1
Categories < 30 Mins
Time 18m
Yield 2 serving(s)
Number Of Ingredients 8
Steps:
- Combine the bread crumbs and parmesan cheese and set aside.
- Saute the garlic and shallot until translucent in the olive oil, and add to bread crumbs and parmesan mixture.
- Spray fillets lightly with pam on one side, turn over and spread a thin layer of pesto on other side.
- Press the bread crumb mixture gently onto the fillets (both sides).
- Broil in oven for about 3-4 minutes each side, or until fish flakes easily and crumb mixture is golden.
- Serve with Honey Balsamic Portabello Mushroom Sauce and enjoy!
Nutrition Facts : Calories 495.3, Fat 17.6, SaturatedFat 4.8, Cholesterol 113.2, Sodium 1260.5, Carbohydrate 41.5, Fiber 2.5, Sugar 3.5, Protein 40.6
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