1. Baked Flounder with Panko and Parmesan
This flounder recipe is simple and made with tender flounder fillets coated with a crispy, buttery panko Parmesan topping that bakes in 15 minutes.
|4 (4 ounce) flounder fillets|
|4 tablespoons butter, melted, divided|
|1 cup panko bread crumbs|
|0.66666668653488 cup grated Parmesan cheese|
|0.5 teaspoon salt|
|1 pinch dried thyme|
|ground black pepper to taste|
|1. Preheat the oven to 400 degrees F (200 degrees C). Lightly grease a large, shallow baking dish.|
|2. Lay flounder fillets in the prepared baking dish and brush with 1 tablespoon butter.|
|3. Combine remaining 3 tablespoons butter with bread crumbs, Parmesan cheese, salt, thyme, and pepper in a bowl; sprinkle over flounder and pat down lightly.|
|4. Bake in the preheated oven until fish flakes easily with a fork, 15 to 20 minutes. Carefully transfer fillets to a plate with a thin spatula.|
2. Flounder Oreganata
Oreganata is a classic Italian seafood dish in which the seafood (usually fish or clams) is topped with a crunchy mixture of breadcrumbs, olive oil, lemon and herbs including oregano.
Categories: Main Entree
|1/3 cup rolled oats|
|¼ cup panko breadcrumbs|
|2 cloves garlic (finely chopped)|
|1 ½ tablespoons chopped parsley plus extra for garnish|
|½ teaspoon dried oregano|
|4 teaspoons fresh lemon juice|
|1 teaspoon lemon zest|
|1 tablespoon olive oil|
|Kosher salt and black pepper|
|4 flounder fillets (6 ounces each or other white fish like haddock, tilapia or cod)|
|Lemon wedges for garnish (optional)|
|1. Preheat oven to 450 degrees F.|
|2. Pulse the oats in a mini food processor until they are finely ground. Mix the ground oats with the panko breadcrumbs, garlic, parsley, oregano, lemon juice, zest, oil, and ½ teaspoon salt in a small bowl.|
|3. Place the fish filets on a baking sheet lined with parchment or foil and season them lightly with salt and pepper. Spoon equal amounts of the breadcrumb mixture onto the filets, lightly pressing it in so that it adheres to the fish.|
|4. Bake in the oven 10-12 minutes until the fish is opaque and topping is golden brown. If the topping needs to be browned further, place the fish under the broiler for a minute or two. Garnish with chopped parsley and lemon slices. Squeeze lemon on top just before eating.|
3. Fish Oreganata
Categories: Fish and Seafood
|1 lb mild white fish (I used haddock, but flounder, tilapia or any other white fish can be used)|
|2 tablespoons extra virgin olive oil|
|3/4 cup panko (Italian seasoned breadcrumbs will also work)|
|1/4 cup chopped fresh parsley|
|zest from one large lemon|
|3 tablespoons fresh lemon juice|
|3-4 garlic cloves, minced or pressed|
|1/4 teaspoon salt|
|1/4 teaspoon dried oregano|
|1. Preheat oven to 425 degrees. Cover a baking sheet with foil and then spray with non-stick spray.|
|2. Place the fillets on the baking sheet. Combine remaining ingredients (EVOO through oregano) in a bowl. Press the bread crumb mixture into the fish fillets making sure they are covered. Bake until the fish is just opaque in the center, about 10 minutes.|
4. 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.
|3/4 cup fresh or dried bread crumbs|
|1 1/2 teaspoons dried oregano|
|1 teaspoon grated lemon zest (preferably organic)|
|1/2 cup freshly grated Parmigiano-Reggiano|
|4 tablespoons olive oil|
|Four (8-ounce) thin white fish fillets (such as sole, flounder, or tilapia)|
|1 teaspoon kosher salt|
|2/3 cup dry white wine|
|1/4 cup flat-leaf parsley leaves (roughly chopped)|
|Lemon wedges (for serving)|
|1. Preheat the oven to 450°F (230°C) and position a rack in the top third of the oven.|
|2. In a medium bowl, whisk together the bread crumbs, oregano, lemon zest, Parmigiano-Reggiano, and 3 tablespoons oil until the mixture resembles wet sand.|
|3. 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.|
|4. 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.|
5. 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.
Categories: Seafood Recipes
|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|
|1. Preheat the oven to 375 degrees F (190C).|
|2. In a 9 x 6 baking dish, or a 9 x 13 baking dish, spray generously with cooking spray.|
|3. Lay the flounder fillets into the dish, side by side.|
|4. 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.|
|5. Drizzle each flounder with extra virgin olive oil.|
|6. Gently pour the white wine and 1/2 of a lemon juiced around the fish, not directly on top.|
|7. Save and reserve the other half of lemon juice to add in just before serving.|
|8. Bake uncovered, for 20 to 22 minutes.|
|9. 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:|
4.6 grams carbohydrates
28.3 grams protein
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