Easy Baked Flounder Oreganata
User Reviews
4.9
30 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
15 mins
-
Total Time
25 mins
-
Servings
4 servings
-
Calories
289 kcal
-
Cuisine
Italian
Easy Baked Flounder Oreganata
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This quick and easy recipe for Baked Flounder Oreganata is a classic Italian dish that's surprisingly simple to prepare at home. Delicate flounder fillets get topped with lemony, garlic-infused breadcrumbs for a restaurant quality seafood dinner that's as perfect for weeknights as it is for special occasions.
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Ingredients
- ⅔ cup panko breadcrumbs
- 1 clove garlic finely minced or grated
- ½ cup Parmesan Cheese
- 1 tablespoon parsley finely chopped, fresh
- 1 tablespoon oregano finely chopped fresh, or 1 teaspoon dried
- 1 teaspoon lemon from about half a medium lemon, zest
- ¾ teaspoon salt plus more for seasoning the fish
- black pepper freshly cracked, to taste
- ¼ cup olive oil divided, plus 1 tablespoon
- 4 6- oz flounder fillet
- ½ cup white wine dry
- 2 tablespoons lemon juice fresh
- lemon wedges for serving
Notes
- Make sure your fish is exceptionally fresh. It should look firm, moist, and should easily spring back when pressed. Always purchase from a reputable source.
- Run your fingers along the sides of the fish fillets to look for any pin bones and remove them with tweezers prior to cooking. Even fish that's labeled as boneless can sometimes have a hidden bone or two.
- Don't overcrowd the baking dish. If the fish fillets are overlapping, use a large rimmed baking sheet or transfer them into two baking dishes instead.
- Place thinner fillets in the middle of the pan and larger, thicker fillets on the outside so they cook evenly.
- If your oven has a convection setting, turn it on to achieve the crispiest topping.
- The cooking time will ultimately depend on the thickness of your flounder fillets. Use a skewer or fork to poke the center of the largest fillet to test for doneness. If the fish is cooked, it will press in easily, if there is any resistance, it needs more time. But be careful not to overcook - flounder will turn mushy if it cooks for too long.
Nutrition Information
Show Details
Calories
289kcal
(14%)
Carbohydrates
10g
(3%)
Protein
15g
(30%)
Fat
19g
(29%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
11g
(55%)
Trans Fat
0.01g
(1%)
Cholesterol
40mg
(13%)
Sodium
770mg
(32%)
Potassium
199mg
(4%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
227IU
(5%)
Vitamin C
5mg
(6%)
Calcium
208mg
(21%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 289 kcal
% Daily Value*
| Calories | 289kcal | 14% |
| Carbohydrates | 10g | 3% |
| Protein | 15g | 30% |
| Fat | 19g | 29% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 11g | 55% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 40mg | 13% |
| Sodium | 770mg | 32% |
| Potassium | 199mg | 4% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 227IU | 5% |
| Vitamin C | 5mg | 6% |
| Calcium | 208mg | 21% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
30 reviews
Excellent
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