Ingredients
For this delicious baked flounder recipe, you will need the following ingredients:
- Four 7-ounce flounder fillets
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 tablespoon butter
- 1/4 cup dry white wine
- 1/2 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
- 1/4 cup freshly grated Parmesan cheese
- 2 tablespoons finely chopped fresh parsley
Instructions
Preheat oven to 425°F. Grease a shallow baking dish large enough to hold the fillets in a single layer.
Place the flounder fillets in the prepared baking dish and season them with salt and pepper. Sprinkle with the garlic, oregano, and Parmesan cheese.
Melt the butter in a small saucepan over medium heat. Add the olive oil and white wine and stir until combined. Pour the mixture over the fish.
Bake in preheated oven for 10 to 15 minutes, or until the fish is cooked through. Sprinkle with chopped parsley before serving.
Nutrition
This baked flounder recipe is a nutritious and delicious meal that your whole family will enjoy. Each serving provides the following nutrition information:
- Calories: 215
- Total Fat: 10.4g
- Saturated Fat: 3.4g
- Cholesterol: 72mg
- Sodium: 212mg
- Carbohydrates: 1.9g
- Protein: 24.2g
This baked flounder recipe is low in calories and carbohydrates, and high in protein, making it the perfect meal for a healthy lifestyle. The combination of white wine, garlic, oregano, and Parmesan cheese provide a delicious flavor to the dish.
This recipe is also great for those on a heart-healthy diet as it is low in saturated fat and cholesterol. The addition of fresh parsley at the end adds a nice touch of color and flavor to the dish.
For a complete meal, serve the baked flounder with a side of steamed vegetables or a green salad. This recipe is a surefire hit for any occasion, and is sure to please the entire family!
