Flounder with potatoes in the oven … mmm! Today on my menu is a recipe for baked flounder in the oven with potatoes. Do you like flounder? No? Then you just didn't cook it right. This recipe is sure to please.
Recipe content:
- Ingredients
- Step by step cooking
- Video recipe
Flounder is an amazing fish that has a flat body, and its eyes are located on one side. It attracts with its silvery color and unusual shape. But most importantly, this funny-looking fish is popular among nutritionists. It is recommended to be included in the diet menu, since the carcass contains protein, which is completely assimilated by our body, of which 20%. In addition, the benefit of flounder is its low fat content (3%). Fish meat also contains vitamins A, B, E, and trace elements such as iron, zinc, iodine. It is these valuable qualities that healthy nutritionists love. And the amazing fact that flounder is an aphrodisiac is also interesting. It is a substance that arouses sexual desire.
You can cook flounder in different ways. The easiest way is to put in a skillet and fry in oil. But then the fish will not turn out to be dietary, but rather fatty. And besides, you will have to additionally prepare a side dish. But if the carcass is cooked in the oven with potatoes, then you get a real dietary and complete, at the same time a delicious dish. In addition, you will not stand at the stove and cook an additional side dish.
To make the fish tasty and retain its juiciness with aroma, cook it in foil or sleeve. And if there are glass or ceramic molds with lids, then use them. Then the potatoes will remain juicy and tender.
- Caloric content per 100 g - 95 kcal.
- Servings - 2
- Cooking time - 50 minutes
Ingredients:
- Flounder - 1 pc.
- Potatoes - 4 pcs.
- Soy sauce - 2 tablespoons
- Seasoning for fish - 0.5 tsp
- Salt - 0.5 tsp or to taste
- Ground black pepper - a pinch
Step by step cooking of baked flounder with potatoes:
1. Peel the potatoes, wash and dry with a paper towel. Cut it into 4-6 slices, depending on the original size, and place in a baking dish. Season it with salt and ground pepper. If you are using new potatoes, you do not need to peel them. The skin of young potatoes is very healthy.
2. Wash the flounder, remove the gills, rip open the stomach and clean out the insides. You can cut off the fins, tail and head if you like. Place the fish in a dish on top of the potatoes. During baking, the juice and fat of the fish will saturate the potatoes, making the tubers juicy and tender. Pour soy sauce over the fish, season with fish seasoning, salt and pepper.
3. Close the mold with the lid. If not, wrap the container with cling foil. Heat the oven to 180 degrees and send the product to bake for 40 minutes.
4. Serve hot immediately after cooking. You can put it on the table right in the form in which it was baked. Since the glass container retains heat for a long time.
See also a video recipe on how to cook baked flounder in the oven.
