Flavorful Flounder For The Oven Recipes

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EASY, EXCELLENT BAKED FLOUNDER



Easy, Excellent Baked Flounder image

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

Categories     Seafood     Fish

Time 35m

Yield 4

Number Of Ingredients 7

cooking spray
4 flounder fillets
salt and ground black pepper to taste
¼ cup butter, melted
3 tablespoons white wine
3 tablespoons seasoned bread crumbs
1 pinch paprika, or to taste

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



Flavorful Flounder For the Oven image

My variation on an already fantastic fish recipe. I just tweaked it to make it easier for myself. I'm all about ease when it comes to cooking these days.

Provided by Lola

Categories     Seafood     Fish

Time 25m

Yield 8

Number Of Ingredients 8

cooking spray
2 pounds flounder fillets, rinsed and patted dry
¼ teaspoon salt
3 tablespoons lemon juice, divided
½ cup grated Parmesan cheese
¼ cup butter, melted
3 tablespoons mayonnaise
3 tablespoons chopped green onions

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



Flavorful Flounder image

"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

2 pounds flounder or sole fillets
2 tablespoons lemon juice
1/2 cup grated Parmesan cheese
1/4 cup butter, melted
3 tablespoons mayonnaise
3 tablespoons chopped green onions
1/4 teaspoon salt

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



Flavorful Baked Flounder Recipe image

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

2 lbs founder fillets (thawed if from frozen)
▢½ cup Panko breadcrumbs
▢½ cup Parmesan cheese (grated)
▢1 ½ tablespoon olive oil (extra virgin)
▢each, salt & pepper (optional, to taste)
▢lemon wedges (optional - zest half your lemon if desired)

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

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