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Dukan Diet Primer Recipe Baked Flounder with Parmesan Crumbs from www.dukandietprimer.com
Do you love seafood? Are you looking for a delicious way to cook flounder? Look no further than baked flounder recipes! This type of fish is a great source of protein and omega-3 fatty acids, and it’s also low in calories. Baking flounder is easy and there are many variations that you can make to spice up the dish. Here are a few of our favorite recipes that you can try at home.
Garlic Parmesan Baked Flounder
This is a classic recipe that is always a hit. It’s a simple dish that can be prepared in no time at all. The combination of garlic and Parmesan cheese add great flavor to the flounder. Here’s what you’ll need:
Ingredients:
- 4 flounder fillets
- 2 tablespoons of garlic, minced
- 2 tablespoons of butter, melted
- 2 tablespoons of Parmesan cheese, grated
- 2 tablespoons of parsley, chopped
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 350°F.
2. Place the flounder fillets on a baking sheet.
3. Spread the garlic, butter, and Parmesan cheese over the fillets.
4. Sprinkle the parsley over the top.
5. Bake for 15 minutes or until the fish is cooked through.
6. Serve hot with a side of your favorite vegetables.
Nutrition:
This recipe makes 4 servings. Each serving has approximately 220 calories, 12 grams of fat, 7 grams of carbohydrates, and 23 grams of protein.
Crispy Baked Flounder with Lemon Sauce
This is a delicious recipe that is sure to please. The crispy flounder is topped with a homemade lemon sauce for an added zing. Here’s what you’ll need:
Ingredients:
- 4 flounder fillets
- 1 cup of breadcrumbs
- 2 tablespoons of butter, melted
- 2 tablespoons of olive oil
- 2 tablespoons of lemon juice
- 1 teaspoon of garlic, minced
- 1 teaspoon of fresh parsley, chopped
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F.
2. Place the flounder fillets on a baking sheet.
3. In a separate bowl, mix together the breadcrumbs, butter, and olive oil.
4. Spread the mixture over the fillets.
5. Bake for 15 minutes or until the fish is cooked through.
6. Meanwhile, in a small saucepan, heat the lemon juice, garlic, and parsley over medium heat.
7. Simmer for 2 minutes.
8. Drizzle the sauce over the baked flounder fillets.
9. Serve hot with a side of your favorite vegetables.
Nutrition:
This recipe makes 4 servings. Each serving has approximately 230 calories, 11 grams of fat, 13 grams of carbohydrates, and 24 grams of protein.
Cajun Baked Flounder
This recipe is for all of the Cajun lovers out there. The spicy seasoning adds a nice kick to the flounder. Here’s what you’ll need:
Ingredients:
- 4 flounder fillets
- 2 tablespoons of olive oil
- 2 tablespoons of Cajun seasoning
- 2 tablespoons of Parmesan cheese, grated
- 2 tablespoons of parsley, chopped
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F.
2. Place the flounder fillets on a baking sheet.
3. Brush the fillets with the olive oil.
4. Sprinkle the Cajun seasoning over the top.
5. Bake for 15 minutes or until the fish is cooked through.
6. Sprinkle the Parmesan cheese and parsley over the fillets.
7. Serve hot with a side of your favorite vegetables.
Nutrition:
This recipe makes 4 servings. Each serving has approximately 210 calories, 9 grams of fat, 8 grams of carbohydrates, and 24 grams of protein.
As you can see, baking flounder is a great way to enjoy this delicious fish. These recipes are all easy to make and they are sure to be crowd pleasers. So next time you’re in the mood for seafood, give these recipes a try. You won’t be disappointed!
