This baked flounder recipe features delicate fish fillets seasoned with fresh herbs and zesty lemon. It’s a light and healthy dish that cooks quickly, making it perfect for weeknight dinners.
With minimal ingredients and straightforward preparation, you can enjoy a delicious seafood meal in under 30 minutes.
Presentation of Baked Flounder
When it comes to plating, the visual appeal of a dish can elevate the dining experience. A beautifully arranged plate of baked flounder fillets garnished with fresh lemon slices and parsley not only looks inviting but also highlights the freshness of the ingredients.
The golden-brown color of the fish, combined with the vibrant green of parsley and the bright yellow of lemon, creates a stunning contrast on a white plate. This presentation invites diners to enjoy a meal that is not only delicious but also visually striking.
Flavor Profile
The flavor of baked flounder is delicate yet satisfying. Seasoned with a blend of lemon juice, garlic, and herbs, each bite offers a refreshing taste that complements the flaky texture of the fish.
Using fresh ingredients enhances the overall flavor, making the dish light and perfect for any occasion. The combination of lemon and herbs brings out the natural taste of the flounder, ensuring a delightful experience with every forkful.
Accompaniments
To create a well-rounded meal, pairing the baked flounder with steamed vegetables and rice is an excellent choice. The vegetables add a pop of color and nutrition, while the rice serves as a comforting base that absorbs the flavors of the dish.
This combination not only satisfies hunger but also provides a balanced plate that is both healthy and filling. The simplicity of the sides allows the flounder to shine as the star of the meal.
Cooking Time and Ease
One of the appealing aspects of this baked flounder recipe is its quick preparation time. With just 10 minutes of prep and 20 minutes of cooking, you can have a delicious seafood dinner ready in under 30 minutes.
This makes it an ideal choice for busy weeknights when you want something healthy without spending hours in the kitchen. The straightforward steps ensure that even novice cooks can achieve a restaurant-quality meal at home.
Health Benefits
Baked flounder is not only tasty but also a nutritious option. With approximately 180 calories per serving, it is a low-calorie choice that is high in protein and low in carbohydrates.
The use of olive oil and fresh herbs adds healthy fats and essential nutrients, making this dish a great addition to a balanced diet. Enjoying such a meal can contribute to overall well-being while satisfying your taste buds.
Setting the Scene
The rustic wooden table setting enhances the fresh and healthy appeal of the meal. The natural textures of the wood complement the simplicity of the dish, creating a warm and inviting atmosphere.
Such a setting encourages a relaxed dining experience, allowing you to savor each bite of the baked flounder while appreciating the effort that went into its preparation. Whether for a casual family dinner or a small gathering, this presentation is sure to impress.
Quick and Easy Baked Flounder
This recipe highlights flounder fillets baked to perfection with a blend of lemon juice, garlic, and herbs. It serves 4 and pairs well with vegetables or rice for a complete meal.
Ingredients
- 4 flounder fillets
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 2 cloves garlic minced
- 1 teaspoon dried oregano
- 1 teaspoon salt adjust to taste
- 1/2 teaspoon black pepper
- Lemon slices for garnish
- Fresh parsley chopped for garnish
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C).
- Prepare the Baking Dish: Lightly grease a baking dish with olive oil.
- Season the Fish: Place the flounder fillets in the baking dish. In a small bowl, mix olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Pour this mixture over the fillets, ensuring they are well coated.
- Bake: Bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork.
- Garnish and Serve: Remove from the oven, garnish with lemon slices and chopped parsley, and serve immediately.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4 servings
- Calories: 180kcal
- Fat: 9g
- Protein: 22g
- Carbohydrates: 1g