Baked Flounder

May 08, 2023May 8, 20230 12
Baked Flounder recipe that is light, healthy and flavorful
in Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

4 flounder fillets
2 tablespoons parsley , finely chopped
2 tablespoons chives , finely chopped
2 tablespoons tarragon , finely chopped
1/4 teaspoon ground nutmeg
6 ounces white wine
1 teaspoon salt
1/2 teaspoon ground black pepper
2 ounces butter
4 ounces breadcrumbs
4 fresh parsley sprigs , for garnish

Nutrision Information

Servings Per Recipe
4
Calories
226
Sugar
1g
Fat
11g
Baked flounder is a healthy, light meal that is perfect for any occasion. This white fish has a mild flavor and a delicate texture, making it a versatile ingredient in many recipes. Baking the flounder with herbs and white wine not only enhances the flavor but it also seals in the natural juices of the fish. This recipe is perfect for anyone looking for easy, healthy and flavorful meals that can be whipped up in no time.

Instructions

1.Preheat the oven to 375°F and grease a baking dish.
2.In a small bowl, combine parsley, chives, tarragon, nutmeg, salt and pepper. Add the white wine and mix well.
3.Place the flounder fillets into the prepared baking dish. Pour the herb and wine mixture over the fillets.
4.Melt the butter in a pan, add breadcrumbs and mix well. Sprinkle the breadcrumb mixture over the fillets.
5.Bake in the preheated oven for 20-25 minutes, or until the fish is opaque and can be easily flaked with a fork.
6.Serve hot with fresh parsley sprigs for garnish.

PROS

Baked flounder is a healthy and light meal that is easy to prepare.

Flounder is low in calories, high in protein and rich in omega-3 fatty acids.

This recipe is gluten-free and low-carb, making it perfect for those following a specific dietary lifestyle.

CONS

Some may find the taste of flounder too mild and prefer a stronger-tasting fish.

Also, not everyone may appreciate the added herb and wine mixture on the fillets.

It is important to ensure that the fillets are fresh and properly thawed before preparation.

HEALTH & BENEFITS

Flounder is low in calories, high in protein and an excellent source of omega-3 fatty acids.
Omega-3 fatty acids have been linked to reducing inflammation, improving heart health and brain function.

Print

Leave a Reply

Your email address will not be published.