Fans of low-calorie food try to prepare delicious dishes to diversify their diet.
Flounder baked in the oven, a simple recipe for which many chefs know, is truly a dietary delicacy. This delicious inhabitant of the deep sea contains only 3% fat, making it ideal for a delicious dinner or snack. The fish is baked in foil, in a sleeve, with vegetables, mushrooms and spices. There are many options for preparing it, but we will explore the most popular ones. On this topic:
Tasty and healthy - preparing viburnum jam for the winter
Aug 23, 2020
How to make apple cider at home -...
Aug 19, 2020
We reveal the secrets of how to properly ferment cabbage for the winter
Aug 19, 2020
A piece of sunshine in a jar - pumpkin juice, recipe in...
Aug 6, 2020
BACK FORWARD 1 of 132
When purchasing frozen flounder, you should pay attention to the thickness of the ice crust. The thinner it is, the fresher the fish.
How to cook flounder in the oven in foil
Flounder is a low-fat sea fish. To maintain juiciness, it is better to use foil and oven. The dish will have the desired taste if the main component is chosen of good quality. Whole flounder is available frozen for sale; fillets are less commonly found. It is difficult to determine the freshness of such a product.
They are guided only by external signs:
- the body is flat, if there is a bulge in the peritoneal area, then the flounder is not very fresh;
- the eyes are slightly bulging, if they are recessed, it is better not to take such a product;
- the upper part should be dark, with small, dense scales. Light bare areas are a sign of poor quality fish;
- the bottom is white, there may be a thin yellowish stripe near the fins; if the color is yellow, then the flounder does not meet the requirements;
- a slight but not musty smell of algae is acceptable;
- after thawing, the fibers should fit tightly to the ribs; if they separate, it means that a low-quality carcass has been frozen.
The requirements for vegetables are standard: they must be fresh, elastic, without dark fragments and soft areas.
How long to bake flounder in the oven in foil
Fish is cooked at a temperature no higher than 200 0C and no lower than 180 0C. The time depends on the shape of the workpiece; if the carcass is whole, then 30-40 minutes are enough for readiness. Pieces or fillets are baked for 15-20 minutes. depending on accompanying ingredients. If the product is left in the oven, it will lose its shape and disintegrate into fibers.
How to bake flounder with potatoes
- Flounder – 1 medium size piece,
- Potatoes – 6 pieces,
- Onion – 2 heads,
- Lemon – 1 piece,
- Greens (dill) – 1 bunch,
- Olive oil – 50 ml,
- Salt, ground black pepper - to taste.
- I pour olive oil into a separate bowl, add salt and pepper, and squeeze in lemon. Wash and finely chop the greens. I add it as the last ingredient for a homemade dressing.
- I wash the flounder thoroughly, removing the entrails. Transfer to a plate and top with homemade olive oil sauce. I leave to marinate for 35-45 minutes.
- While the fish is “arriving”, I move on to peeling and chopping the onion. I cut it into half rings.
- Peel the potatoes. I cut into thin circles.
- I roll out the foil. I grease the sheet with olive oil.
- I make the first layer from potato rings. Salt and pepper to taste. Add your favorite spices if desired.
- Then I lay out the onion rings. I place the flounder with the softer side on top. I pour the remaining liquid from the container in which the fish was located on top.
- I seal the foil. I put it in the oven, preheated to a temperature of 180 degrees.
- I cook for no more than 40 minutes, depending on the size of the fish.
Whole flounder in the oven in foil
The classic version of the dish involves baking the whole flounder in the oven. For the recipe, take foil, a small carcass weighing 500-600 g and cook with a set of spices:
- lemon – 1 pc.;
- seasoning for fish – 20 g;
- salt - to taste;
- pepper mixture – 20 g;
- sunflower oil – 1 tbsp. l.
Flounder in foil baked in the oven is made using the following technology:
- The carcass is descaled, gutted and all fins are cut off with scissors. Wash under running water and remove moisture from the surface and inside with a napkin or kitchen towel.
- Mix all the spices and rub the flounder on all sides, including the inside.
- Juice is obtained from the lemon, mixed with oil and completely covering the fish with liquid.
- Place in a bowl for further marinating. Leave for approximately 60 minutes.
- Turn on the oven at 180 0C to preheat it.
- Place a sheet of foil on a baking sheet and the semi-finished fish product on it.
- The carcass is completely wrapped in foil and placed in the oven for 40 minutes.
Attention! When the flounder is ready, open it and cut it into pieces directly on a baking sheet.
Garnish with lemon slices, you can add lettuce or parsley
Can be served cold or hot with a variety of side dishes. Flounder goes perfectly with fried or mashed potatoes, boiled buckwheat, rice or raw vegetables, such as cucumber and tomato salad.
Sea fish with soy sauce
Oven-baked flounder, a simple recipe for which we will look at, will appeal to even inveterate gourmets. The fish is cooked in the sleeve with the addition of a delicious sauce. Let's get acquainted with a simple set of ingredients:
- two pieces of flounder;
- soy sauce;
- lemon for juice;
- garlic (2 cloves);
- Bay leaf;
- salt;
- seasonings for every taste.
The method of preparing oven-baked flounder using a sleeve consists of simple steps:
- First, the fish is cut. The fins, head and tail are cut off. Remove soft entrails.
- The thoroughly washed fish is poured with soy sauce, lemon juice and thinly sliced garlic are squeezed over the carcass. The workpiece is left for 15 minutes to soak.
- Next, the flounder is packed in a sleeve, along with the zest of the remaining lemon. Bake for a quarter of an hour at 200°C.
So that hot air can circulate freely in the sleeve, it is advisable to make several small holes in it.
Flounder with potatoes in the oven in foil
This cooking method is the most common; the fish comes with a ready-made side dish. During cooking, the potatoes acquire notes of flounder in addition to their taste. The recipe includes:
- fish carcass – 600-800 g;
- coriander – 20 g;
- dill seeds – 20 g;
- potatoes – 500 g;
- paprika – 20 g;
- sunflower oil – 60 ml;
- salt, allspice - 20 g each.
Recipe technology:
- The fish is processed. Remove the head, entrails and fins.
- In a small bowl, combine salt, paprika, dill seeds, allspice and coriander. The mixture is poured with oil and stirred until smooth.
- Potatoes are cut into strips (like fries).
- Several longitudinal cuts are made on both sides of the flounder. Rub the surface and inside with a mixture of spices.
- The fish is placed on a baking sheet and greased with oil around it.
- Pour the remaining mixture into the potato slices and mix.
- Arrange the vegetables around the fish and cover with a sheet of foil.
Attention! Place in the oven preheated to 180 0C for 40 minutes.
Cut the flounder into portions and place on plates along with the potatoes.
Flounder baked with vegetables
- flounder – 1.2 kg;
- carrots – 0.2 kg;
- onions – 0.2 kg;
- lemon – 1 pc.;
- bell pepper – 0.2 kg;
- tomatoes – 0.3 kg;
- processed cheese – 120–160 g;
- parsley – 50 g;
- vegetable oil – 30 ml;
- seasoning for fish, salt to taste.
Cooking method:
- If the flounder carcass is not gutted, gut it and clean it. Cut off the head and fins. Rinse and dry the carcass. Rub it with salt and seasonings, sprinkle well with juice squeezed from a whole lemon, and leave to marinate for half an hour.
- Peel the carrots and grate coarsely.
- Peel the onions and cut into small pieces.
- Wash the pepper and remove the seeds. Cut it into small squares.
- Wash the tomatoes and cut into cubes. If desired, they can be peeled beforehand.
- Finely chop the parsley with a knife.
- Mix vegetables and herbs.
- Cut the cheese into small cubes and mix with vegetables.
- Lay two sheets of parchment crosswise into the pan, oiling them well before doing so.
- Place the fish in the mold.
- Place the cheese and vegetable mixture on top.
- Heat the oven to 200 degrees and place the mold in it. Bake for 40 minutes. You can bake for the first 20 minutes by covering the pan with foil.
Flounder prepared according to this recipe can decorate a festive table and delight even the most fastidious guests.
Flounder baked in the oven always looks delicious and appetizing. If prepared correctly, almost everyone will like it, with the possible exception of the person who does not eat fish at all.
You can cook flounder in the oven in several ways: whole, in separate pieces. Sirloin is also used as a base.
Flounder is a flat-shaped fish with a specific taste. Very popular in preparing a variety of dishes. This is not surprising, since the food turns out to be tender and contains a large amount of useful substances and microelements, including iodine.
There are many options for homemade dressings to add additional piquancy: based on sour cream, mayonnaise, white wine, soy sauce. Everything is limited only by available products and culinary imagination.
Delicious flounder in the oven in foil with vegetables
Flounder baked in foil along with vegetables turns out to be very tasty and juicy. To cook fish (1 kg) in the oven, take the following set of vegetables and spices:
- large red bell pepper – 1 pc.;
- cherry tomatoes – 6-7 pcs.;
- onion – 300 g;
- carrots – 250 g;
- garlic - as desired and to taste;
- flour – 200 g;
- a mixture of salt, black pepper and sugar - only 30 g each;
- vegetable oil – 35 ml;
- lemon – 1/4 part;
- mustard – 60 g;
- greens and cucumber - for decoration.
Flounder is baked in foil using the following technology:
- The carcass is defrosted, the head and entrails are removed, and the scales and fins are removed.
- Wash and dry with a napkin or cotton towel.
- Cut into portions.
- The workpiece is transferred to a deep container. Sprinkle with lemon juice.
- Each piece of flounder is rubbed with a spice mixture and covered with mustard.
- The workpiece is set aside to marinate for about 20 minutes.
- Cut the onion in half. Form into thin half rings and place in a separate bowl.
- Garlic is pressed and added to the onion.
- Carrots can be processed on a coarse grater or cut into small pieces with a knife.
- The pepper is washed, wiped with a napkin, cut into 2 parts, seeds and white fibers inside are removed, and a fragment of the stalk is cut off. Shred into small thin strips.
- Cherries are used whole during the cooking process.
- Pour oil into a frying pan, heat it up and add onion and garlic, fry until half cooked (approximately 2-3 minutes).
- Add carrots, leave for the same amount of time and add sweet peppers, fry all vegetables for 7-10 minutes.
- Place cherry tomatoes in a frying pan, add pepper and salt, cover with a lid, reduce the temperature, and leave until the tomatoes soften.
- Take a baking tray and cover the bottom with a sheet of foil.
- The surface is lubricated with vegetable oil.
- Each piece of flounder is dredged in flour and placed on foil.
- Turn on the oven at 200 0C, send the flounder for 5 minutes.
- Take out the baking sheet, turn the pieces over and bake for another 7 minutes.
Important! On the oven, turn on the upper and lower heating.
Take out a baking sheet and place vegetables on each piece.
Leave in the oven for 5 minutes until done.
Garnish with greens and cucumber rings, eat flounder cold
Deep beauty in sour cream
This simple oven-baked flounder recipe can be prepared by even a smart teenager in their home kitchen. The main rule is to follow the recommendations. First, let's find out what products are needed for the dish:
- several flounder carcasses (3 or 4);
- four spoons of sour cream;
- hard cheese;
- tomatoes;
- lemon;
- dill greens;
- ground pepper;
- salt.
Cooking instructions:
- The fish is washed thoroughly under the tap. Remove the entrails, tails and fins. Wipe dry with paper napkins.
- Mix sour cream, chopped dill and lemon zest in a bowl.
- Place the flounder on a sheet of foil. Rub generously with prepared sour cream sauce.
- Tomatoes cut into slices are placed on top of the fish carcass.
- Grate hard cheese and cover the workpiece.
- The product is wrapped in foil. Place in an oven preheated to a maximum temperature of 180 degrees. Bake for 30 minutes.
Since flounder has a distinct iodine aroma, it should be neutralized. To do this, the fish is soaked in milk for about 60 minutes.
On this topic:
Winter preparation of beans in tomatoes - two in one: and...
Jul 25, 2020
For meat, fish, sauce and pizza - tomatoes in their own...
Jul 23, 2020
BACK FORWARD 1 of 259
Flounder fillet with cheese in the oven in foil
The dish includes 2 flounder carcasses and a set of the following components:
- onion – 3 small heads;
- cauliflower – 1 pc.;
- tomato – 3 pcs.;
- potatoes – 3 pcs.;
- mayonnaise – 150 g;
- Gouda cheese - 150-200 g;
- salt and pepper - to taste;
- oil for baking sheet.
How to properly bake fish in the oven:
- The carcasses are processed, fillets are separated and cut into 3 parts each.
- The potatoes are boiled with their skins, allowed to cool, and peeled.
- The onions are cut into thin half rings.
- Place a sheet of foil on a baking sheet, pour in oil and distribute evenly over the bottom (lubricate).
- Spread a layer of onions.
- Tomatoes are cut into half rings.
- The flounder is placed on the onion and the tomatoes are distributed cut side down.
- Pepper and salt on top.
- The cauliflower is divided into parts.
- The cheese is processed on a coarse grater.
- The flounder is covered with a layer of mayonnaise.
- Parts of boiled potatoes are distributed along the edges.
- Place the remaining tomatoes and cabbage on top.
- Cover the top with a sheet of foil.
- Set the oven mode to 190 0C, place a baking sheet and bake for 30 minutes.
Remove the top sheet of foil, sprinkle with cheese and place in the oven for another 10 minutes.
You can decorate with a sprig of dill or lemon slices if desired.
Flounder baked in the oven with potatoes as a side dish
Required ingredients:
- sugar – 2 teaspoons;
- fresh flounder – kilogram;
- bulb;
- garlic – clove;
- mustard;
- carrot;
- vinegar;
- salt.
Required ingredients for garnish:
- fresh dill;
- potatoes – 700 gr.;
- garlic – clove;
- butter – 50 gr.
Cooking process:
Before cooking, the flounder must be cleaned and washed under running water, then cut into portions and coat each with mustard.
For now, set it aside for 20 minutes and let it soak well.
In the meantime, let's get to the other ingredients. Remove the husks (peels) from onions, garlic and carrots and wash. We cut the onion into half rings, the garlic into circles, and pass the carrots through a grater.
Now you need to sauté the onion in a frying pan in oil for a few minutes, then add the garlic and carrots. Add sugar and a little salt according to the recipe.
Mix carefully, sprinkle vinegar on top and you can remove from the stove.
Preheat the oven to two hundred degrees and place the baking sheet with the fish for 10 minutes. After the time has passed, take out the fish, turn it over, place the fried vegetables on top and put it back in the oven to bake for 10 minutes.
While our fish is cooking, let's prepare the side dish. Cut the peeled potatoes into small pieces and throw them into the water to boil. Don't forget to add salt. When ready, drain the broth, add butter and finely chopped garlic. Cover the pan with a lid and shake vigorously.
The cooked potato side dish and the baked flounder go well together.
Bon appetit!
- flounder - 2 pcs.,
- salt - to taste,
- soy sauce - 30 ml,
- lemon juice - 2 tbsp. spoons,
- parsley - 1 bunch,
- oregano - 1 teaspoon,
- green beans - 250 grams.
Flounder in the oven in foil with tomatoes and zucchini
You can diversify the dish with summer vegetables. The dish consists of the following components:
- fillet – 600 g;
- zucchini or zucchini – 300-350 g;
- cherry tomatoes – 6 pcs.;
- red bell pepper – 200 g;
- garlic – 2-3 cloves (optional);
- onion – 250 g;
- salt and pepper - to taste;
- lemon – half a citrus;
- vinegar 9% - 15 ml;
- carrots – 200-250 g;
- oil – 60 ml;
- basil greens – 40 g.
Recipe technology:
- The flounder is processed, the fillets are separated from the bones, and divided into 2 parts.
- All vegetables are shaped into strips, in approximately equal parts.
- Tomatoes are cut into 2 parts.
- Basil can be torn by hand or chopped into large pieces. The slices are placed in one deep container.
- Pour oil and lemon juice over the slices, add salt and pepper.
- The fish stock is divided into 3 portions.
- Cut 3 squares of foil.
- Sliced vegetables are also divided into three servings.
- Place ½ of the vegetables in the center of the foil, place the flounder on top and cover with the remaining slices.
- Sprinkle each portion with vinegar.
- Wrap the products in the form of an envelope.
The edges are tightly tucked to prevent juice from vegetables and fish from leaking out.
Place the workpiece on a baking sheet and bake in the oven at a temperature of 200 0C for 30 minutes. Before serving, you can decorate with herbs.
Attention! The recipe calls for fillet, but you can cook pieces of flounder in the oven using the same technology.
Harmony of taste – fish and vegetables
This popular recipe for oven-baked flounder is often used by chefs in prestigious restaurants. The product contains:
On this topic:
Sour dessert for gourmets - how to soak apples for the winter...
Useful viburnum - harvesting for the winter and methods...
We are preparing a fragrant dessert - pear jam for the winter,...
It will completely replace cognac on the festive table - vodka...
BACK FORWARD 1 of 131
- frozen flounder fillet;
- onion;
- garlic;
- fish seasoning;
- sour cream;
- potato;
- chilli";
- vegetable oil;
- salt.
Step-by-step technology for creating a dish:
- Wash the flounder fillet thoroughly in clean cold water.
- The onions are peeled, washed, chopped and doused with boiling water to remove the bitterness.
- The squeezed onion is mixed with sour cream to obtain a homogeneous mass.
- Place the fish on a greased oven dish. Sprinkle it with salt and spices.
- Sour cream sauce and onions are poured over the flounder. Place peeled potatoes, cut into slices, next to them.
Add chili pepper and salt. - The dish is placed in the oven for 40 minutes. Served for an evening meal for fans of low-calorie food.
Let's look at another wonderful recipe for baked flounder, which is loved by fans of dietary dishes.
It provides a set of simple products:
- flounder carcass;
- lemon;
- tomatoes;
- spices;
- salt to taste.
First, the fish is cleaned, removing giblets, gills, tail, and fins. Then wash thoroughly in a bowl, changing the water frequently. Place on the table to remove excess liquid.
Each fish is rubbed with salt, pepper and lemon juice. Place it in a bowl and put it in a cold place for about 3 hours.
Small tomatoes are cut into cubes or slices.
This does not affect the taste of the dish.
For those who don't like tomato skins, you can put the vegetables in boiling water for a few minutes and peel them off easily.
Place marinated fish on a greased baking sheet. Place tomatoes on top and bake in the oven for 35 minutes.
