Lemon Garlic Flounder Recipes
LEMON GARLIC FLOUNDER
Cooking the flounder in the oven using a broiling technique that allows for a quick and perfect sear in less than 7 minutes. The fish marinade is made with Mazola® Corn Oil, spices, garlic and lemon juice.
Provided by Chef Adriana Martin
Categories Main Dish
Time 17m
Number Of Ingredients 5
Steps:
- Mix the spices long with the lemon juice and the Mazola® Corn Oil.
- Coat each of the flounder fillets with the marinade.
- Cover a sheet pan with parchment paper and place each of the dressed fillets.
- Set the oven on "broil" at 450°F and cook the fish for 5-7 minutes.
- Result will be a delicate flaky fish with lots of flavor. Serve immediately.
Nutrition Facts : Calories 662 kcal, Carbohydrate 3 g, Protein 112 g, Fat 20 g, SaturatedFat 4 g, TransFat 1 g, Cholesterol 405 mg, Sodium 2665 mg, Fiber 1 g, Sugar 1 g, UnsaturatedFat 10 g, ServingSize 1 serving
EASY GARLIC PARMESAN BAKED FLOUNDER RECIPE (20 MINS)
This one-pan baked flounder recipe with garlic, Parmesan cheese, and vegetables is easy and so delicious (thanks to a bold and lemony sauce with Mediterranean spices!). If you can't find flounder, any mild white fish would work, such as Dover sole, halibut, or branzino filet will work. Choose thinner fish filets if possible. Serve baked flounder with potatoes or greens like broccoli or a green bean salad.
Provided by Suzy Karadsheh
Categories Dinner
Time 20m
Number Of Ingredients 11
Steps:
- Heat the oven to 350 degrees F.
- Pat the fish dry and season it well with kosher salt and black pepper on both sides. Arrange the fish in a large pan and add the zucchini and onions next to it and season them with salt and pepper.
- In a small mixing bowl, add the garlic, spices, lemon juice, and olive oil. Whisk to combine.
- Pour the sauce all over the fish and vegetables.
- Bake in the heated oven for 7 to 10 minutes, then carefully remove the pan and sprinkle the grated parmesan all over the fish and vegetables. Return the pan to the oven and bake for another 3 to 5 minutes or so until the fish is flaky and the cheese has melted some. (Flounder fillets are thin and should not take too long to cook. Be careful not to overcook them).
Nutrition Facts : Calories 204.3 kcal, Carbohydrate 5.9 g, Protein 15.4 g, Fat 13.5 g, SaturatedFat 3 g, TransFat 0.1 g, Cholesterol 49.8 mg, Sodium 326.2 mg, Fiber 1.4 g, Sugar 2.5 g, UnsaturatedFat 9.1 g, ServingSize 1 serving
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