Oven baked flounder in a foil, whole, with potatoes

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

Flounder - a fish of a flat shape with a specific taste. Very popular in preparing a variety of dishes. This is not surprising, since the food is tender, contains a large number of nutrients and trace elements, including iodine.

There are many options for home-made dressings to give extra piquancy: based on sour cream, mayonnaise, white wine, soy sauce. Everything is limited only by available products and culinary imagination.

Calorie content

Calorie-baked flounder in the oven, 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 helps to create the most healthy and dietary foods.

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

Useful Tips

To make the flounder juicy and tender, bake in a sleeve or foil.
Before baking, it is advisable to grate the fish with salt or spices, sprinkle with lemon juice. 10-20 minutes are enough for marinating.
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 with delicate sour cream sauce or 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 - several branches.
Salt, black pepper - to taste.

How to cook:

I take the butter out of the freezer and leave it in the kitchen to soften.
Carefully wash my flounder. I take a carcass without a head. After washing, let the water drain, gently wipe with towels.
I spread it on the kitchen board so that the yellow peel is on top. With a kitchen knife, I make several cuts diagonally, as well 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.
Turn on the oven. I warm up to 220 degrees. Sending to prepare.
After 4-6 minutes, I take out and sprinkle with lemon juice (half the fruit, no more). I clean it back for 18-20 minutes.
While the fish is baking, I dry my greens. Gently chop the sprigs of parsley and dill. I take 2 teaspoons of finely chopped greens for homemade sauce and transfer to a separate dish. Add melted butter. I pour pepper. Mix thoroughly until a homogeneous mixture is obtained.
I take out the flounder. Spread on a large plate. I put a creamy sauce with finely chopped herbs on top. I decorate with thin pieces of lemon (the remaining half) and serve.

Video recipe

An excellent addition to the dish is roasted golden potatoes. Bon Appetit!

Juicy and soft flounder in whole 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 - half the fruit.
White wine - 100 grams.
Ground white pepper, salt, black pepper - to taste.

Cooking:

I’m buying a flounder carcass cut in the store. I thoroughly wash and dry.
Roll in a mixture of two ground peppers (black and white), salt. I rub it inside.
I put it in a deep plate, pour white wine. Leave for 40-50 minutes.
I cut half a lemon into thin slices. I put circles inside the fish and from above. Add sprigs of rosemary.
Gently wrap in cling film.
I preheat the oven to a temperature of 190 degrees. I cook 30-40 minutes. The exact time depends on the size and weight of the carcass.

TIP! If desired, wrap the fish in 2 layers of foil.

How to bake flounder with potatoes

Ingredients:

Flounder - 1 piece of medium size.
Potato - 6 pieces.
Onion - 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. Add as the last ingredient for homemade dressing dressing.
Carefully wash my flounder, I clean it from the insides. I shift to a plate, season with olive oil-based sauce. I leave to marinate for 35-45 minutes.
While the fish "reaches", I turn to peeling and slicing onions. I cut in half rings.
I peel potatoes. I cut into thin circles.
I roll the foil. I grease the leaf with olive oil.
I make the first layer of potato rings. Salt and pepper to taste. Add your favorite spices if desired.
Then spread the onion rings. I put the flounder on the softer side of the top. From above I pour the remaining liquid from the tank in which the fish lay.
I pluck 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.

Video cooking

Flounder fillet recipe

Ingredients:

Fish fillet - 900 g.
Onion - 2 heads.
Carrots - 1 root vegetable.
Tomatoes - 2 things.
Cheese - 70 g.
Sweet pepper - 1 little thing.
Parsley - 1 bunch.
Salt, fish spices (mixture) - to taste.
Vegetable oil - for greasing a baking sheet.

Cooking:

I flush fillet pieces of flounder under running water. I put it in a deep bowl.
I cut the lemon into halves. Squeeze lemon juice from one part directly on filet.
Sprinkle with salt on top, a special mixture of fish spices. Leave alone for at least half an hour.
I clean my carrots and grate them. I remove the husk and peel, cut the onion into half rings. 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 bell peppers. I cut the stalk. 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 the dishes with chopped vegetables. I am mixing.
On a large baking sheet stele 2 sheets of parchment paper. From above I spray with vegetable oil. Spread the flounder. Top cover with a mixture of vegetables and cheese.
Fish should be cooked in an oven preheated to 190 degrees. For a baked flounder, tasty and juicy, 30 minutes are enough.

It is better to serve the dish immediately after cooking in the hot state.

Sleeve roasting

Ingredients:

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

Cooking:

Cut the carcass of fish. I remove the fins, cut off my head. Gently pull out the insides.
I put it in a separate dish. Sprinkle with soy sauce. Squeezing lemon juice.
I clean and finely chop the garlic, add to the fish. I leave it under the homemade marinade for 20-25 minutes.
I shift the flounder into the baking sleeve. Thinly cut the remaining half of the lemon. I put to the fish. I make small holes in the sleeve so that the air comes out.
I preheat the oven to 200 degrees. I clean the fish. Cooking time - 15-25 minutes (depending on the size of the carcass).

Serve baked flounder hot, garnished with fresh lettuce or other sprigs of herbs. Boiled rice or mashed potatoes are suitable for garnish.

Cooking flounder in sour cream

Ingredients:

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

Cooking:

I wash the fish fillet under running water. Drain to remove excess fluid.
I clean my onions and wash them with boiling water to get rid of the bitter taste. I cut into half rings. I put it in 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 filet, spread the onion and sour cream mixture. Distribute evenly over the surface of the fish.
I preheat the oven to 180 degrees. Sending to cook for 25-35 minutes.
While the fish is baking, wash and peel the potatoes. I cut into pieces of medium size.
I shift it into a cup, add finely chopped pieces of chili pepper. Mix thoroughly.
After 30 minutes I take out the form. I put potatoes mixed with hot pepper on top.
Send back for 10-15 minutes.

TIP! To cook the potatoes faster, boil it to medium softness.

Flounder with tomatoes and zucchini

Ingredients:

Fish fillet - 500 g.
Tomatoes - 6 pieces.
Zucchini - 1 piece.
Onions - 2 pieces.
Carrots - 2 things.
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 brush onions, carrots, zucchini. From the pepper I take out the core and seeds. Then I cut and put in a deep plate. Shred carrots into thin slices, cut zucchini with tomatoes into quarters. I don’t peel the garlic.
I grease a baking sheet with olive oil. Add black pepper and salt.
I spread vegetables on a baking sheet (put the unpeeled garlic). Mix thoroughly to mix the components with olive oil. Pour white wine.
I turn on the oven and heat up to 200 degrees. I set the timer for 60 minutes or I set the time by the clock. From time to time I take out vegetables and mix. After 15-20 minutes, reduce the temperature to 170 degrees.
After 15-20 minutes I take out the garlic from the oven. I wait until it cools down. Then I clean and grind in a mixer. Add bread crumbs, pour olive oil. I put a bunch of parsley and salt. I turn on the mixer and cook a homogeneous mass.
I cut flounder into small pieces. Add to vegetables. Bake for 3-5 minutes at 180 degrees. After I take out a baking sheet with fried vegetables and a slightly browned fish, I spread the sauce. I put the bake for another 5-7 minutes.

Flounder is a very tasty fish, which in the hands of a skilled housewife will become the basis of a culinary masterpiece, a low-calorie and healthy dish with a wonderful combination of additional ingredients and spices. Especially for baking, you can make homemade dressing or special sauce.