Fish Oreganata Recipes

BAKED FLOUNDER FILET OREGANATA - LIGHTENED!

Baked Flounder Filet Oreganata - Lightened! image

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

Time 27m

Number Of Ingredients 13

Ingredients

1 pound (16-ounces) fresh flounder filets (about 2 large filets)
1 garlic clove- minced
1 lemon - juiced
3 Tbsp. plain bread crumbs
2 tsp. grated parmesan cheese
1/4 tsp. organic garlic powder
2 tsp. dried parsley flakes
1/8 tsp. cayenne pepper (optional)
1/4 cup white wine
1 Tbsp. extra virgin olive oil
1/8 tsp. sea salt
fresh ground black pepper to taste
vegetable cooking spray oil

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

BAKED FISH OREGANATA

Baked Fish Oreganata image

This recipe is a modification of seafood baked in a package. You can use almost any type of fish you want and adjust the cooking time accordingly.

Provided by sugaree

Categories < 60 Mins

Time 40m

Yield 4 serving(s)

Number Of Ingredients 7

Ingredients

1 1/2 lbs halibut or 1 1/2 lbs monkfish
1/3 cup room temp. butter
1 1/2 teaspoons minced garlic
1 tablespoon lemon juice
1 teaspoon herbes de provence
1/4 cup white wine
1/2 cup seasoned bread crumbs

Steps:

Mix butter, garlic, lemon juice and Herbs de Provence until well blended.
Spread half the butter mixture on one side of the fish and place buttered side down in baking dish.
Pour wine over the fish and dot with remaining butter.
Seal tightly with foil and bake 20-25 minutes depending on thickness of fish.
Remove foil and sprinkle breadcrumbs over fish.
Place under a broiler- away from the direct heat and broil for approximately 5 min more or until top becomes nice and golden.

Nutrition Facts : Calories 413.4, Fat 23, SaturatedFat 11.8, Cholesterol 107.1, Sodium 526.6, Carbohydrate 11.3, Fiber 0.8, Sugar 1.1, Protein 36

SOLE OREGANATA

Sole Oreganata image

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

Ingredients

3 tablespoons dry bread crumbs
3 tablespoons panko bread crumbs
2 tablespoons freshly grated Parmesan cheese
¼ teaspoon dried oregano
1 pinch salt
2 tablespoons butter, melted
2 (5 ounce) sole fillets
1 tablespoon butter
¼ cup whipping cream
2 tablespoons Pinot Grigio wine
½ teaspoon lemon juice
1 pinch ground white pepper

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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