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3 Fantastic Baked Flounder Recipes: A Healthy Alternative

ftd-baked-flounder

Try these baked flounder recipes and you’ll be amazed at the ease of preparation.

If you’re lucky enough to reel in a flounder, you definitely want to prepare it properly. Why not explore a healthy option by baking?

These three delicious recipes will make the most of your catch without frying.

Crunchy Baked Flounder

Adapted via MyRecipes.com

Ingredients

  • 1/2 cup panko bread crumbs
  • 1/2 cup grated parmesan
  • 3 tablespoons unsalted butter, melted
  • 4 flounder fillets (1 1/2 lb. ea)
  • Salt and pepper

Directions

  1. Preheat oven to 425 degrees F.
  2. Coat bottom of a large baking dish with nonstick cooking spray.
  3. Combine panko, parmesan and butter in a small bowl and stir .
  4. Sprinkle both sides of flounder generously with salt and pepper.
  5. Arrange fish in prepared baking dish. Sprinkle panko-Parmesan mixture over fish.
  6. Bake until fish is cooked through and crumbs are golden, about 15 minutes.

Serves 8

Baked Flounder Fillets in Lemon-Soy Vinaigrette

Adapted via Epicurious.com

Ingredients

  • 2 6-oz flounder fillets
  • 1 garlic clove
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons soy sauce
  • 1/2 teaspoon sugar
  • 1/2 teaspoon salt
  • 2 tablespoons olive oil

Directions

  1. Preheat oven to 450 degrees F.
  2. Arrange fillets in a large baking dish in one layer.
  3. Mince garlic and combine with lemon juice, soy sauce, sugar, and salt in a small bowl.
  4. Whisk in oil until emulsified and pour over fish.
  5. Bake fish until just cooked through and no longer translucent, about 5 to 7 minutes.

Serves 2

Basic Baked Flounder

Ingredients

  • 2 large flounder fillets
  • 3 tablespoons butter
  • 1/2 cup lemon juice
  • salt and pepper to taste
  • 1 tablespoon dried tarragon
  • 2 tablespoons scallion, chopped
  • 2 tablespoons dried parsley flakes

Directions

  1. Preheat oven to 350 degrees F.
  2. Spray large baking dish with cooking spray.
  3. Cover the fillets on both sides with lemon juice and salt and pepper to taste.
  4. Place the fillets in a large baking dish and completely dab with butter.
  5. Sprinkle evenly with chopped scallions and tarragon.
  6. Bake for about 5 to 15 minutes until fish is done but not overcooked.
  7. Sprinkle with parsley.

Serves 2

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3 Fantastic Baked Flounder Recipes: A Healthy Alternative