If you like flounder, then I suggest in today's menu a recipe for baked flounder in the oven with potatoes. This funny looking fish comes out with great taste.
Recipe content:
- Ingredients
- Step by step cooking
- Video recipe
Protein is present in almost all diets because it is completely absorbed by the body. Therefore, fish must be included in your diet. Interestingly, flounder is very rich in aphrodisiac, a substance that awakens sexual attraction and desire. And if your working capacity is reduced, or you are often sick, then flounder dishes must be present on your menu. Since fish is also high in iodine, it is also food for the mind.
The flounder looks very surprising: the shape is flat, the eyes are located on one side of the body, the color on one side is silver, and the other is white. Its meat is juicy, while it contains low fat, only 3%. Also, fish contains 20% of proteins with a well-balanced composition of amino acids, easily assimilated by the body. Flounder meat also contains many vitamins and microelements, such as vitamins A, B, E, zinc, iodine, and iron. Therefore, this fish should be included in a regular diet. And today I will tell you how to cook it deliciously in the oven with potatoes. And step by step photos will help you to clearly see how to make this dish.
- Caloric content per 100 g - 185 kcal.
- Servings - 2
- Cooking time - 45 minutes
Ingredients:
- Flounder - 1 pc.
- Potatoes - 4-6 pcs.
- Soy sauce - 2 tablespoons
- Seasoning for fish - 1 tsp
- Salt to taste
- Ground black pepper - to taste
Cooking flounder with potatoes in the oven
1. Peel the potatoes, rinse under running water, pat dry with a paper towel and cut into wedges. Choose a baking dish, if desired, grease its bottom with a thin layer of vegetable oil and lay out the potatoes.
You can use a glass, ceramic, cast iron or regular baking tray. You can cut tubers of any shape, but not very small and not very large. Otherwise, they will either burn or not cook. Therefore, the optimal size is like rural potatoes.
2. Season the potatoes with salt and pepper, if desired, you can use any spices to taste.
3. Wash the flounder, gut, remove the gills, dry and put on the potatoes. Although the fish can be processed however you like. For example, cutting off the head instead of removing the gills. If you don't like crunching your fins, then cut them off. You can also cut the carcass into pieces, or cut into fillets. But in any case, I recommend gutting it. Since many housewives do not do this, because the fish have little viscera. But sometimes shells, pebbles and various dirt are found in the belly of the carcass.
4. Season the fish with spices, salt, pepper and soy sauce.
5. Cover the form with a lid or food foil and place in a preheated oven for 35-40 minutes. If you want the food to brown, then remove the lid 10-15 minutes before cooking.
6. Put the finished meal on a dish and serve hot right out of the oven.
See also the video recipe on how to cook grilled flounder with baked potatoes.
