LEMON SOLE OREGANATA
Lemon sole oreganata is an elegant dish of baked fish with bread crumbs and Parmesan cheese that's drizzled with a white wine pan sauce. Easy, healthy, and on the table in just 30 minutes.
Provided by Giada De Laurentiis
Categories Mains
Time 30m
Number Of Ingredients 10
Steps:
- Preheat the oven to 450°F (230°C) and position a rack in the top third of the oven.
- In a medium bowl, whisk together the bread crumbs, oregano, lemon zest, Parmigiano-Reggiano, and 3 tablespoons oil until the mixture resembles wet sand.
- Brush the remaining 1 tablespoon oil over the bottom of a rimmed baking sheet. Place the fish in a single layer on the sheet and season with the salt. Sprinkle the bread crumb topping evenly over each fillet and pat gently to help it adhere. Pour the wine around the fish. Bake the fish until barely cooked through, 6 to 10 minutes, depending on the thickness of the fillets.
- Remove the baking sheet from the oven and heat the broiler to high. Slide the baking sheet back in the oven and broil until the bread crumbs are toasted and golden brown and the fish is cooked through, 1 to 2 minutes. Using a wide spatula, transfer the fillets to dinner plates, sprinkle with the parsley, and drizzle with any pan juices. Serve with a lemon wedge to squeeze over the top.
Nutrition Facts : ServingSize 1 portion, Calories 507 kcal, Carbohydrate 17 g, Protein 53 g, Fat 22 g, SaturatedFat 6 g, Cholesterol 122 mg, Sodium 1052 mg, Fiber 1 g, Sugar 2 g, UnsaturatedFat 16 g
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
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 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
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
More about "baked flounder filet oreganata lightened recipes"
BAKED FLOUNDER WITH LEMON AND BUTTER RECIPE - THE …
From thespruceeats.com
BAKED FLOUNDER (TENDER FILLETS WITH CRISPY PARMESAN …
From bakeitwithlove.com
BAKED FLOUNDER FILLET OREGANATA | KEEPRECIPES: YOUR …
From keeprecipes.com
FLOUNDER OREGANATA - BIGOVEN.COM
From bigoven.com
5/5 (2)Total Time 1 hrCategory Main DishCalories 75 per serving
25 MOUTHWATERING BAKED FLOUNDER RECIPES FOR ALL OCCASIONS
From happymuncher.com
Cuisine AmericanTotal Time 15 minsCategory Main CoursePublished Dec 15, 2022
10 BEST BAKED FLOUNDER LOW CALORIE RECIPES | YUMMLY
From yummly.com
FISH OREGANATA - AGGIE'S KITCHEN
From aggieskitchen.com
THE BEST WAY TO COOK FLOUNDER [10 DELICIOUS FLOUNDER RECIPES]
From saltstrong.com
BAKED FLOUNDER FILET OREGANATA - LIGHTENED!
From pinterest.ca
FLOUNDER OREGANATA RECIPE BAREFOOT CONTESSA RECIPES
From exnavalcadet.qualitypoolsboulder.com
BAKED FLOUNDER FILET OREGANATA - LIGHTENED! RECIPE
From pinterest.com
BAKED FLOUNDER FILET OREGANATA - LIGHTENED!
From pinterest.ca
10 BEST OREGANATA RECIPES | YUMMLY
From yummly.com
FLOUNDER OREGANATA RECIPE BAREFOOT CONTESSA RECIPES
From newburysynthesis.afphila.com
GIADA DE LAURENTIIS’ LEMON SOLE OREGANATA - SAN DIEGO UNION …
From sandiegouniontribune.com
20 BEST FLOUNDER RECIPES WE ADORE - INSANELY GOOD
From insanelygoodrecipes.com
BAKED FLOUNDER WITH LEMON GARLIC AND BUTTER
From morethanmeatandpotatoes.com
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love