Best Baked Flounder With Moroccan Spices Recipes

EASY GARLIC PARMESAN BAKED FLOUNDER RECIPE (20 MINS)

Easy Garlic Parmesan Baked Flounder Recipe (20 mins) image

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

Ingredients

1 ¼ pound flounder fillet, (sole fillet will also work)
2 medium zucchini, (halved and cut into ½-inch slices (half moons))
1 small red onion, (halved and cut into ½-inch slices (half moons))
Kosher salt and black pepper
3 garlic cloves, (minced)
2 teaspoons dried oregano
½ teaspoon paprika
½ teaspoon cumin
Juice of 2 lemons, (plus more lemon wedges for serving)
¼ cup to 1/3 cup extra virgin olive oil
½ cup grated Parmesan cheese

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

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

Ingredients

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

Ingredients

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

BAKED FLOUNDER

Baked Flounder image

I fix flounder recipes frequently because my husband is on a low-calorie diet, and my whole family enjoys it. This fish is baked on a bed of mushrooms and green onions and topped with bread crumbs and reduced-fat cheese. -Brenda Taylor, Benton, Kentucky

Provided by Taste of Home

Categories Dinner

Time 20m

Yield 6 servings.

Number Of Ingredients 11

Ingredients

2/3 cup sliced green onions
1/2 cup sliced fresh mushrooms
2 pounds flounder or sole fillets
1 teaspoon dried marjoram
1/2 teaspoon salt
1/8 teaspoon pepper
2 tablespoons dry white wine or chicken broth
2 teaspoons lemon juice
1/4 cup shredded reduced-fat Mexican cheese blend
1/4 cup soft whole wheat bread crumbs
2 tablespoons butter, melted

Steps:

Sprinkle the green onions and mushrooms into a 13-in. x 9-in. baking dish coated with cooking spray. Arrange fish over vegetables, overlapping the thickest end of fillets over the thin end. Sprinkle with marjoram, salt and pepper. , Pour wine and lemon juice over fish. Cover with cheese and bread crumbs; drizzle with butter. Bake, uncovered, at 400° for 10-12 minutes or until fish flakes easily with a fork.

Nutrition Facts : Calories 212 calories, Fat 7g fat (4g saturated fat), Cholesterol 86mg cholesterol, Sodium 438mg sodium, Carbohydrate 5g carbohydrate (0 sugars, Fiber 1g fiber), Protein 31g protein. Diabetic Exchanges