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Flounder in the oven. Flounder baked in the oven. How to bake flounder with potatoes

This resident of the sea is considered one of the most dietary dishes, since it contains only 3% fat! Of course, fried in oil, it will not be healthy, but flounder in the oven is a recipe for gourmets who are watching their figure and health. This is a great option for a delicious light dinner for the whole family! Moreover, preparing it is not so difficult. So, we will present several ways to bake it in the oven in foil, in a sleeve, etc.

This is the simplest recipe for preparing sea fish. For it we need to prepare products:

So, how is flounder prepared?

Wash the fish and scald it with boiling water, scrape off the scales, gut it and remove the tails and fins. The second time we rinse everything outside and inside, removing the remaining water with paper napkins. Grease the entire resulting fillet with salt and pepper and sprinkle with oil. While we leave the fish, let it absorb the spices.

If it smells too strongly of iodine, then before cooking it is better to soak it in milk for about half an hour.

At this time, peel the onions and cut them into thin rings. Place a sheet of foil on a baking sheet, spread a little oil, and add onions. Then we put it in, and put the onion on top again.

For a brighter and more unusual taste, you can use other spices, such as rosemary or basil. There are also special seasonings for fish. But the main thing is not to use them in too large quantities.

Carefully wrap the fish in foil so that the juice does not leak out during cooking. Can be wrapped in a second layer. Preheat the oven to 200 degrees. Bake for 30 to 40 minutes.

Baked with lemon

Another simple traditional way to cook flounder fillet in the oven using a minimum amount of ingredients. We need:

My fillet. If you are using a whole carcass, pour boiling water over it, cut off the head and tail, then clean off the entrails, scales and cut off the fins. Cover the baking dish or baking sheet with foil (then the juice will remain and the pan will not be too dirty). Rub the fish with salt and, if desired, other spices. Place it in a bowl and put a little butter on top. Bake in an oven preheated to 180 degrees for 15-20 minutes.

At this time, cut the lemon into thin rings and chop the parsley. We take out the fish, sprinkle it with lemon juice, add lemon slices and parsley. Put a little more butter on top. Place back in the oven for 5 minutes.

Baked with sour cream

This option for preparing this sea fish is no more complicated, but it is somewhat more interesting, since the taste is more delicate thanks to sour cream. We will need the following list of products:

Wash all the ingredients. If we use a whole carcass, we clean it. Bake either in a fireproof saucepan or in another container with thick walls. Before placing the flounder fillet, grease with butter. Wipe the fish with salt and place it in a mold, sprinkle with vegetable oil and cover with a lid or parchment.

Preheat the oven to 160 degrees and bake the dish for an hour, sometimes treating it with the marinade that accumulates at the bottom of the pan.

While the flounder is in the oven, prepare the sour cream sauce. To do this, fry the flour in butter until golden brown. Then gradually pour in sour cream, stirring thoroughly. Salt, pepper and place the prepared sauce in a water bath.

We take out the fish dish, pour sour cream sauce over it and bake for another 10 minutes.

With tomatoes

With this recipe you don’t even have to think about it - instead you will have delicious baked tomatoes!

Ingredients:

Flounder (fillet or whole) – about a kilogram;
Tomatoes – 3 pcs;
Lemon – 1 piece;
Fresh herbs;
Spices - to taste.

Just as always, wash and clean the fish, wipe it with salt and spices, and then pour lemon juice over it and let it brew. wash and cut into cubes. Chop the greens.

Grease the mold with vegetable or butter and lay out the fish pieces. You can lay it down with foil, then you don’t need to lubricate it with anything. Place tomatoes on top of the fish. Bake in the oven at 190 degrees for about half an hour. Then take it out, sprinkle with herbs and return to the oven for another 10 minutes.

With zucchini in your sleeve

You can bake this fish not only in foil or just a mold, but also in a sleeve. This method of baking allows you to cook the dish immediately with a full side dish. The option we offer is with. A very unusual autumn dish!

We need the following products:

Flounder – about 1 kg:
Large zucchini – 1 piece;
Spices - to taste;
Lemon - half.

Enjoy your meal!

Flounder is a fish that has snow-white meat with a small number of small bones. That is why many housewives give preference to it when planning to feed their family with a representative of the water element. Like any other fish, flounder can be prepared in different ways (boiled or stewed, baked or fried). But, unfortunately, its meat often turns out to be dry and not very appetizing. Especially if we talk about cooking by frying in a frying pan, which also requires a considerable amount of oil. But this is not suitable for every stomach. But unlike fried, flounder in the oven turns out very juicy and soft. Moreover, this method of cooking requires virtually no oil, perhaps just a little bit. So be sure to take note of this one, you can’t help but like this fish.

Ingredients:

flounder carcasses of any size;
mayonnaise;
spices (paprika, ground pepper and salt);
onions (in this case it is more convenient to use large heads);
olive oil (or any vegetable oil);
tomatoes.
You can also safely use lemon juice, turmeric, soy or cheese sauce, and mustard.

Cooking time for baked flounder in the oven is no more than 60 minutes.

How to cook flounder in the oven:

Clean the fish by removing the fins, tail and scales with a knife, rinse thoroughly under cool running water. Remove the peel from the onion, cut the stem from the tomato, and rinse the vegetables.

Divide the flounder into portions, cut the tomato and onion into thin rings.

Mix spices with mayonnaise and literally two tablespoons of oil, thereby preparing a marinade.

Coat each piece of fish with this mixture and place in a bowl. Soak the flounder in the marinade for at least a quarter of an hour (preferably longer, then the fish will turn out even more tender and juicy).

Meanwhile, turn on the oven to preheat to t = 200 °C. Place foil on a baking sheet and grease with oil. Place a layer of onion rings and all the fish on them.

Thanks to this “cushion” of onions, all the fat will drain from the flounder, and it will turn out lean, but at the same time juicy.

Place tomato rings on top of several fish pieces and onions on the rest. Or whatever you prefer (only onions or tomatoes, or a slice of both).

Bake the formed dish for 30 (maximum 35) minutes, placing it in an already preheated oven.

Serve baked flounder with a side dish of cereals or vegetables. Bon appetit!!!

Best regards, Irina Kalinina.

Flounder is a saltwater fish with a flattened body. Its meat is very tasty, tender, juicy and white. It contains a lot of proteins, and what is important, the fish is not bony at all. Thanks to this, it is very convenient to cook it whole by baking it in the oven. It does not require long-term heat treatment and is prepared very quickly. At the same time, the flounder is baked well and evenly, always remaining juicy. This is perhaps one of the excellent options for a light dinner.

This recipe will be needed by those who monitor their weight, health and figure. Because the dish turns out to be very low in calories. Therefore, it will help diversify the daily menu of many fish lovers and fans of healthy eating.

Having mastered this recipe, you can further experiment and cook flounder with different additives, delicious sauces and all kinds of vegetables. Potatoes, carrots, onions, garlic cloves, cauliflower, soy sauce, lemon juice, herbs and all kinds of spices would be appropriate here.

Calorie content per 100 g - 55.8 kcal.
Number of servings - 5 pcs.
Cooking time: 15 minutes prep work and 30 minutes baking time

Ingredients:

Flounder – 5 pcs. (quantity may vary)
Mayonnaise - 10 ml (optional)
Salt - 0.5 tsp. or to taste
Seasoning for fish - 1 tsp. or to taste
Ground black pepper - a pinch or to taste

Step-by-step preparation of baked flounder in the oven

1. Wash the fish under running water. There are absolutely no scales on it, so there is no need to clean it. The only thing is to rip open the belly and take out the insides. Although she has very few of them and some experts do not gut this type of fish. However, I recommend doing this because... shells are often found in it. Also, if possible, remove the gills, or simply cut off the head.

Rinse the finished fish again and wipe dry with a paper napkin. Then place it on a baking sheet.

2. Sprinkle it with salt, pepper and fish seasoning, and pour a little mayonnaise on top. If you add vegetables, you can put them on top, or make a vegetable pillow. I advise you to use the second method, because... These products will be additionally saturated with the taste and juice of the fish.

3. Place the flounder to bake in a preheated oven at 180°C for half an hour. Remove the finished fish from the oven and assess readiness: the flesh should separate easily.

4. Transfer the baked flounder to a large dish, garnish with herbs and serve immediately. If desired, you can sprinkle lemon juice on top.

Suitable side dishes include boiled crumbly potatoes, fried new potatoes, tender fluffy mashed potatoes, as well as all sorts of healthy porridges.

See also the video recipe on how to cook flounder in the oven:

Flounder baked in the oven is an incredibly tasty, tender, juicy dish. At the same time, culinary delights will not require much effort. How to cook flounder deliciously in the oven is in our article.

Fish like flounder is an excellent product for cooking. It can be prepared in a variety of ways, the result will always be “five”. How to cook flounder - recipes below.

The benefits of flounder meat

Flounder meat contains only 3% fat, so it is considered dietary. At the same time, it contains up to 20%. complete proteins. Fish protein is absorbed faster than the animal, so fish is healthier. See how to cook flounder in the oven with photos.

The protein in flounder meat has a balanced set of amino acids. It contains a substance such as methionine, which stimulates the utilization of fat in the liver. Fish is rich in vitamins A, B, E.

Other beneficial substances: thiamine, riboflavin, nicotinic and pantothenic acid, pyridoxine.

In turn, cooking flounder in the oven allows you to preserve the entire range of benefits and the unique taste of tender white meat, which cannot be confused with anything else. Flounder can be fried, stewed, baked; cook with vegetables in sauce. In any case, you will not disappoint your guests. See the recipe for cooking flounder in the oven here.

Flounder baked whole in sour cream

Now I’ll tell you one simple recipe for cooking flounder in the oven. This is flounder baked whole in sour cream. To prepare it we will need 1 or 1.5 kg of fish, as well as:

Sour cream – 200 g;
Butter – 3 tbsp;
Wheat flour – 1 tbsp;
Pepper, salt - to taste.

How to cook whole flounder in the oven? We gut, clean the fish, separate the fillet - along with the skin. Rub the fillet pieces with salt and place them in a deep frying pan - preferably in a ceramic saucepan. Cover with foil and place in a preheated oven for an hour.

Cooking flounder in the oven with sour cream also involves the sauce itself.

To prepare it, fry the flour in a spoonful of butter; Stirring constantly, gradually add sour cream. Salt and pepper the sauce and pour it over the almost finished flounder. Then bake for another 10 minutes - and the dish is ready! This is the recipe for how to cook whole flounder in the oven.

Secrets of cooking flounder

In general, there are many recipes with flounder. For example, you can describe in a nutshell how to cook flounder in the oven with potatoes: just bake the fish with potatoes!

It would be useful to mention some nuances of how to cook flounder in the oven in foil. For example, Atlantic and Mediterranean flounder has the aroma of fresh cucumber. If you don't like it very much, you can lightly sprinkle the fish with lemon juice.

Another secret concerns how to cook flounder so that it does not fall apart. Black Sea flounder, which has a characteristic iodine flavor, is pre-soaked in milk.

But don’t overdo it—soaking it for too long will cause the fish to fall apart during cooking. Now you know how to cook delicious flounder in the oven.

Flounder in foil with sour cream, cheese and tomatoes

Let's see how to cook flounder in the oven in foil
- with tomatoes and cheese. To prepare we will need:

Flounder – 1 kg.
Hard cheese – 150 g.
Fresh tomatoes - 2 pcs.
Sour cream – 4 tbsp.
Lemon – 1 pc.
Dill.
Salt pepper.

The video will show you how to cook flounder clearly. We prepare the fish: clean it, wash it. Salt, pepper, and you can add lemon juice. The next step is to prepare the sauce from sour cream with lemon zest and dill.

Place each fish (if there are several) on foil. Place tomatoes cut into slices on them. Pour sour cream sauce on top, sprinkle with herbs and cheese. Wrap in foil.

Bake the flounder in an oven preheated to 180 degrees for about half an hour. The best indicator of readiness is the amazing smell! Watch how to cook delicious flounder in the oven - video attached.

Before baking flounder in the oven in foil, a sleeve or on a baking sheet, it must be cleaned. Some people find this process so labor-intensive that they refuse to cook fish baked in the oven. And in vain. There is nothing complicated here.

How to clean?

Let's take flounder. And place it on a cutting board, white skin side down.

Then we make a small cut on the dark skin near the tail. We pick up the skin and remove it. Usually it can be removed quite easily - with a stocking.

Then we take out the entrails and caviar. All. Can be fried or baked.

You can see detailed step-by-step instructions on how to clean flounder for frying and baking in the video.

Just pay attention to the next point. The young man removes everything from the fish: white skin, dark skin, and fins. In this state, the flounder loses almost all of its cymes.

Therefore, lovers of this fish often do not clean it at all. And they bake directly with fins and dark skin.

Those who prefer a more “refined” option can be advised to remove dark skin and fins. Removing the white skin is also for those people who, in general, don’t really want to eat flounder.

Oven recipes

Flounder baked in the oven: a simple recipe in milk

This method of preparing fish is not used very often today. And in vain. After all, this is a traditional northern recipe. In the North, in various countries of the world, flounder and other types of fish are often baked in milk. This makes the dish dietary, but at the same time very tasty - soft and juicy.

Ingredients:

1 carcass;
milk;
spices - allspice and juniper berries, curry and salt (to taste).

Of course, such a spice as curry does not fully agree with the concept of a “northern recipe”. However, this seasoning perfectly fights off the fishy smell. That's why we use it. Although you can use other spices, for example, basil. Or do without them altogether.

So, rub the prepared fish with curry and salt.

Place on a baking sheet or frying pan. If there was caviar in the carcass, you can simply put it next to it.