FLOUNDER RECIPES BAKED RECIPES

Name: Baked Flounder (((Very Easy)))
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 2 serving(s)
Ingredients: 2 large flounder fillets; butter; lemon juice; salt and pepper; dried tarragon; chopped scallion; dried parsley flakes

BAKED FLOUNDER (((VERY EASY))) RECIPE - FOOD.COM

Baked Flounder (((Very Easy))) Recipe - Food.com image

I was born and raised in Philadelphia and my father and I used to go to the New Jersey shore to fish for flounder. He would then cook it this very easy way and trust me, it's DELICIOUS !!!

Total Time 20 minutes

Prep Time 5 minutes

Cook Time 15 minutes

Yield 2 serving(s)

Number Of Ingredients 7

Ingredients

2 large flounder fillets
butter
lemon juice
salt and pepper
dried tarragon
chopped scallion
dried parsley flakes

Steps:

Preheat oven to 350 degrees& spray large baking dish with cooking spray.
Rub the fillets on both sides with lemon juice, then salt and pepper them to taste.
Place the fillets in the baking dish& completely dab with butter.
Then sprinkle evenly with chopped scallions& tarragon.
Bake for about 5 to 15 minutes until fish is done but NOT OVER COOKED.
Sprinkle with parsley.

Nutrition Facts : Calories 125.5, FatContent 3.5, SaturatedFatContent 0.8, CholesterolContent 80.7, SodiumContent 530.7, CarbohydrateContent 0, FiberContent 0, SugarContent 0, ProteinContent 22.2

BAKED FLOUNDER RECIPE: HOW TO MAKE IT - TASTE OF HOME

Baked Flounder Recipe: How to Make It - Taste of Home 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

Total Time 20 minutes

Prep Time 10 minutes

Cook Time 10 minutes

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, FatContent 7g fat (4g saturated fat), CholesterolContent 86mg cholesterol, SodiumContent 438mg sodium, CarbohydrateContent 5g carbohydrate (0 sugars, FiberContent 1g fiber), ProteinContent 31g protein. Diabetic Exchanges 4 lean meat

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