Flounder is a tasty and healthy fish, especially baked in the oven. However, not many people cook it, although in vain! I am sharing with you the simplest and easiest way to prepare it - baking it.
In the photo, the finished flounder Recipe content:
- Ingredients
- Step by step cooking
- Video recipe
Flounder is a sea fish with a flattened body. Its meat is very tasty, tender, juicy and white. It contains a lot of proteins, and what is important, the fish is not bony at all. Thanks to this, it is very convenient to cook it whole, baking it in the oven. It does not require long heat treatment and cooks very quickly. At the same time, the flounder is baked well and evenly, always remaining juicy. This is perhaps one of the great options for a light dinner.
This recipe will be needed for those who monitor their weight, health and shape. Since the dish turns out to be very low in calories. Therefore, it will help to diversify the daily menu of many fish lovers and fans of healthy eating.
Having mastered this recipe, you can further experiment and cook flounder with different additives, with delicious sauces and with all kinds of vegetables. Here, potatoes, carrots, onions, garlic cloves, cauliflower, soy sauce, lemon juice, herbs and all kinds of spices will be appropriate.
- Caloric content per 100 g - 55, 8 kcal.
- Servings - 5
- Cooking time - 15 minutes preparatory work and 30 minutes for baking
Ingredients:
- Flounder - 5 pcs. (quantity may vary)
- Mayonnaise - 10 ml (optional)
- Salt - 0.5 tsp or to taste
- Seasoning for fish - 1 tsp or to taste
- Ground black pepper - pinch or to taste
Cooking baked flounder in the oven step by step
1. Wash the fish under running water. There are absolutely no scales on it, so there is no need to clean it. The only thing is, rip open the abdomen and take out the insides. Although she has very few of them and some connoisseurs do not gut this type of fish. However, I recommend doing this because shells are often found in it. Also, if possible, remove the gills, or simply cut off the head.
Rinse the finished fish again and wipe it dry with a paper towel. Then place it on a baking sheet.
2. Sprinkle it with salt, pepper and fish seasoning and drizzle a little mayonnaise on top. If you add vegetables, you can put them on top, or make a vegetable pillow. I advise you to use the second method, because these products will be additionally impregnated with fish flavor and juice.
3. Put the flounder to bake in a heated oven up to 180 ° C for half an hour. Take the finished fish out of the oven and evaluate the readiness: the flesh should flake easily.
4. Transfer the baked flounder to a large platter, garnish with herbs and serve immediately. If you wish, you can sprinkle it with lemon juice on top.
Boiled crumbly potatoes, fried young potatoes, tender airy mashed potatoes, as well as all kinds of healthy cereals are suitable for a side dish.
See also a video recipe on how to cook flounder in the oven:
