How to cook flounder in the oven - 7 step by step recipes

There are several ways to cook flounder in the oven: whole, in separate pieces. The loin is also used as a base.

Flounder is a flat-shaped fish with a specific taste. Very popular in the preparation of a variety of dishes. This is not surprising, since the food turns out to be tender, contains a large amount of useful substances and trace elements, including iodine.

There are many options for homemade dressings to add extra spice: based on sour cream, mayonnaise, white wine, soy sauce. Everything is limited only by the available products and culinary imagination.

calories

Calorie content of oven-baked flounder, cooked with a minimum amount of additional ingredients and without sauce dressing, is about 80-90 kcal per 100 grams. The minimum amount of fat contributes to the creation of the most healthy and dietary dishes.

Fresh vegetables (onion, tomato, pepper) have a positive effect on reducing the total calorie content. For example, flounder, baked with tomatoes, fresh herbs under freshly squeezed lemon juice, contains less than 70 kcal / 100 g. Sour cream or other high-calorie dressings increase the figure to 100-110 kilocalories per 100 grams.

Helpful Hints

To make the flounder juicy and tender, bake in a sleeve or foil.
Before baking, it is advisable to rub the fish with salt or spices, sprinkle with lemon juice. For pickling, 10-20 minutes is enough.
To neutralize the smell of iodine, place the fish in a deep bowl of milk. Leave on for 40-60 minutes. Rinse under running water and pat dry.
Flounder is perfectly baked under a delicate sour cream sauce or with assorted vegetables.

Flounder in the oven - a classic delicious recipe

Ingredients:

Flounder - 1.3 kg.
Butter - 50 g.
Lemon - 1 piece.
Vegetable oil - 1 large spoon.
Parsley, dill - a few sprigs.
Salt, ground black pepper - to taste.

How to cook:

I take the butter out of the freezer and leave it in the kitchen to soften.
Thoroughly my flounder. I take the carcass without the head. After washing, I let the water drain, gently wipe with towels.
I spread it on a kitchen board so that the yellow skin is on top. With a kitchen knife I make several cuts diagonally, as for frying in a pan.
I remove the fins. Sprinkle with salt on all sides. I spread it on a baking sheet, previously poured with vegetable oil.
I turn on the oven. I heat up to 220 degrees. I send to get ready.
After 4-6 minutes I take it out and sprinkle with lemon juice (half of the fruit, no more). I clean it back for 18-20 minutes.
While the fish is baking, I wash and dry the greens. Gently chop parsley and dill sprigs. I take 2 teaspoons of finely chopped greens for homemade sauce and transfer to a separate dish. I add melted butter. I sprinkle pepper. Mix thoroughly until a homogeneous mixture is obtained.
I get a flounder. I put it in a big bowl. I put a creamy sauce with finely chopped greens on top. I decorate with thin particles of lemon (the remaining half) and serve.

Video recipe

Roasted golden potatoes will be an excellent addition to the dish. Bon appetit!

Whole juicy and soft flounder in foil

The main feature of the recipe is the use of white wine, which makes the fish very soft and juicy.

Ingredients:

Flounder - 1 piece.
Rosemary - 1 sprig.
Lemon is half a fruit.
White wine - 100 grams.
Ground white pepper, salt, black pepper - to taste.

Cooking:

In the store I buy a butchered flounder carcass. Wash thoroughly and dry.
I roll in a mixture of two ground peppers (black and white), salt. I rub from the inside.
I put it in a deep plate, pour white wine. I leave it for 40-50 minutes.
Cut half a lemon into thin slices. I put the circles inside the fish and on top. I add sprigs of rosemary.
Wrap carefully in food foil.
I preheat the oven to 190 degrees. I cook 30-40 minutes. The exact time depends on the size and weight of the carcass.

ADVICE! Wrap the fish in 2 layers of foil, if desired.

How to bake flounder with potatoes

Ingredients:

Flounder - 1 piece of medium size.
Potatoes - 6 pieces.
Onions - 2 heads.
Lemon - 1 piece.
Greens (dill) - 1 bunch.
Olive oil - 50 ml.
Salt, ground black pepper - to taste.

Cooking:

I pour olive oil into a separate bowl, add salt and pepper, squeeze a lemon. My and finely chopped greens. I add it as the last ingredient for homemade sauce dressing.
Carefully my flounder, I clean from the insides. I transfer it to a plate, season with olive oil-based sauce. I leave to marinate for 35-45 minutes.
While the fish "reaches", I turn to cleaning and slicing the onion. I cut in half rings.
I peel the potatoes. I cut into thin circles.
I roll out the foil. I grease the sheet with olive oil.
The first layer is made from potato rings. Salt and pepper to taste. Add your favorite spices if desired.
Then I put onion rings. I put the flounder with the softer side up. From above I pour out the remaining liquid from the container in which the fish lay.
I pinch the foil. I put it in the oven, preheated to a temperature of 180 degrees.
I cook no more than 40 minutes, focusing on the size of the fish.

Videos cooking

Recipe with flounder fillet

Ingredients:

Fish fillet - 900 g.
Onions - 2 heads.
Carrots - 1 root vegetable.
Tomatoes - 2 pieces.
Cheese - 70 g.
Sweet pepper - 1 piece.
Parsley - 1 bunch.
Salt, fish spices (mixture) - to taste.
Vegetable oil - for greasing the baking sheet.

Cooking:

I wash the fillet pieces of flounder under running water. Transfer to a deep bowl.
I cut the lemon in half. From one part I squeeze the lemon juice directly onto the fillet.
Sprinkle salt on top, a special mixture of fish spices. I leave it alone for at least half an hour.
My carrots, I peel and rub on a grater. I remove the husk and peel, cut the onion into half rings. I rinse the tomatoes and pour over boiling water to simplify the process of removing the skin. I cut into medium sized cubes.
I wash the peppers. I cut out the stem. I scrape out the remaining seeds. I cut into thin strips.
I rub a piece of hard cheese on a grater with a large fraction. Add to bowl with chopped vegetables. I mix.
Place 2 sheets of parchment paper on a large baking sheet. I sprinkle vegetable oil on top. I'm posting flounder. Top with a mixture of vegetables and cheese.
The fish should be cooked in an oven preheated to 190 degrees. To get baked flounder, tasty and juicy, 30 minutes is enough.

The dish is best served hot immediately after cooking.

Roasting in the sleeve

Ingredients:

Flounder - 1 piece of medium size.
Lemon - 1 piece.
Bay leaf - 1 piece.
Soy sauce - 30 ml.
Garlic - 2 cloves.

Cooking:

I cut the carcass of the fish. I remove the fins, cut off the head. Carefully take out the insides.
I transfer it to a separate dish. I drizzle with soy sauce. I'm squeezing lemon juice.
I peel and finely chop the garlic, add to the fish. I leave under the home marinade for 20-25 minutes.
I shift the flounder into a baking sleeve. Thinly slice the remaining half of the lemon. I put it on the fish. I make small holes in the sleeve so that the air comes out.
I preheat the oven to 200 degrees. I'm taking the fish. Cooking time - 15-25 minutes (depending on the size of the carcass).

I serve the baked flounder hot, garnishing with fresh lettuce or other sprigs of greens. Boiled rice or mashed potatoes are suitable for a side dish.

Cooking flounder in sour cream

Ingredients:

Fish fillet - 1 kg.
Sour cream - 270 g.
Onions - 3 medium sized heads.
Potato - 5 tubers.
Vegetable oil - for baking.
Hot chili pepper - 1/4 pod.
Salt, a mixture of fish spices - to taste.

Cooking:

I wash the fish fillet under running water. Dry to remove excess liquid.
I peel the onion, wash it and pour boiling water over it to get rid of the bitter taste. I cut into half rings. Transfer to a separate bowl, add sour cream and mix.
I take a baking dish, pour in vegetable oil. I place the fish. I put salt and a mixture of fish spices on top (to your taste and discretion).
On top of the fillet lay out the onion-sour cream mixture. Spread evenly over the surface of the fish.
I preheat the oven to 180 degrees. I send it to cook for 25-35 minutes.
While the fish is baking, I wash and peel the potatoes. I cut into pieces of medium size.
I shift it into a cup, add finely chopped particles of chili pepper. I mix thoroughly.
After 30 minutes I take out the form. I put potatoes on top, mixed with hot peppers.
I send it back for 10-15 minutes.

ADVICE! To cook the potatoes faster, boil them until medium soft.

Flounder with tomatoes and zucchini

Ingredients:

Fish fillet - 500 g.
Tomatoes - 6 pieces.
Zucchini - 1 piece.
Onions - 2 pieces.
Carrots - 2 pieces.
Garlic - 4 cloves.
Olive oil - 50 ml.
White wine - 100 ml.
Breadcrumbs - 1 large spoon.
Salt, black and red ground peppers, fresh herbs - to taste.

Cooking:

Gently peel onions, carrots, zucchini. I take out the core and seeds from the pepper. Then I cut and transfer to a deep plate. Shred carrots into thin circles, cut zucchini with tomatoes into quarters. I don't clean the garlic.
Grease the baking sheet with olive oil. I add black pepper and salt.
I spread the vegetables on a baking sheet (I put the unpeeled garlic). Mix thoroughly so that the components are mixed with olive oil. I pour white wine.
I turn on the oven and preheat to 200 degrees. I set a timer for 60 minutes or time the clock. From time to time I take out the vegetables and mix. After 15-20 minutes, I lower the temperature to 170 degrees.
After 15-20 minutes, I take the garlic out of the oven. I'm waiting for it to cool down. Then I clean and grind in a mixer. I add breadcrumbs, pour olive oil. I put a bunch of parsley and salt. I turn on the mixer and prepare a homogeneous mass.
I cut the flounder into small pieces. I add to vegetables. I bake for 3-5 minutes at 180 degrees. After I take out a baking sheet with fried vegetables and a slightly browned fish, spread the sauce. Let me bake for another 5-7 minutes.