Flounder in the oven. Flounder in the oven - sea fish on the home menu

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 practically 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 fish is very tasty and healthy, although many consider it worthless for cooking. The main thing is to be able to cook it. Then this fish will literally melt in your mouth.

Black Sea flounder has a characteristic odor of iodine. Some people consider this aroma to be a positive feature of the fish. But if you don’t like it, just soak the carcass in milk for about half an hour. Mediterranean and Atlantic flounder smells like freshly cut cucumber. All types of this fish contain phosphorus, vitamin B 12 and Omega-3 fatty acids. In addition to the fact that iodine, contained in excess in Black Sea flounder, has a good effect on memory and improves immunity, it also contains a lot of proteins. This is a lean fish. Its calorie content is only 90 kcal per 100 grams of product. So it is recommended for people watching their weight.

Fish cutting

If you are not a fan of the rich iodine smell, try to get rid of it. The focus of this specific aroma is in the skin on the dark side of the flounder. Turn the fish over with the light belly facing up and cut off the head. When cutting flounder, you need to wear gloves to avoid injury from the thorns. Then cut off the fins and tail. Using a sharp knife, open the belly and take out the dark triangular “bag” with the entrails. Then make an incision along the entire ridge of the flounder and remove the skin with a stocking, starting from the tail. Whatever recipe we take for flounder in the oven, most of them indicate that you need to deal with fillet. So you have to struggle a little to separate the meat from the bones. And, to be absolutely sure about the smell, let’s soak the fish in milk.

Flounder in sour cream

This fish is often baked in foil. This method of cooking prevents the flounder from drying out and it remains juicy. In foil, fish also better absorbs the odors of various spices and seasonings. And we compensate for the lack of fat in this recipe with sour cream. Pour lemon juice over the prepared four carcasses, sprinkle with salt and black pepper. While the fish is marinating, prepare the sour cream sauce. Mix chopped dill and lemon zest in a bowl. Mix with four tablespoons of sour cream. Place each flounder on a sheet of cooking foil, cover it with sauce, place tomato slices on top and sprinkle with hard cheese. Wrap it in an envelope so that the juice does not spill out during baking. Preheat the oven to 180 degrees. Place the envelopes on a baking sheet. Flounder in foil is baked in the oven for about half an hour. Then, carefully, so as not to get burned, we unwrap the aluminum and serve the fish with a side dish and a slice of lemon.

Flounder with vegetables

This recipe can be used for both fillets and whole fish, even with dark skin. It can be easily removed later. But the fish must first be marinated. Salt it, pour some white wine over it and set it aside. Next, the recipe for flounder in the oven with vegetables advises us to cut the onion and bell pepper into thin half rings, and coarsely grate the carrots. We sauté all these vegetables in vegetable oil, salt them and sprinkle with spices. We take heat-resistant dishes and begin to lay out our dish. Place fried vegetables on the bottom. There are fish on them. The flounder can be covered with thin slices of lemon and tomato. To create an appetizing crust for the dish, use a silicone brush to brush the top of our masterpiece with a thin layer of olive oil. Preheat the oven to 180 degrees. Bake the flounder with vegetables until cooked (approximately 20 minutes, depending on the size of the fish). We check with a fork - if the meat on the break is matte, you can turn off the oven. Serve the finished dish, garnishing it with herbs, lettuce leaves and olives.

Another way to cook flounder in the oven with sour cream

Rub gutted fish carcasses (about a kilogram) with salt and place in a saucepan greased with oil. It is advisable to place the flounder with its belly up. Sprinkle with vegetable oil, cover with a lid or parchment paper and bake in the oven for an hour at medium power. From time to time we pull out the saucepan and pour the top of the fish with the oil that collects at the bottom of the dish. The skin can be removed very easily from cooked flounder. Melt two tablespoons of butter in a frying pan and fry half a glass of flour until barely pink. Gradually add sour cream (200 grams). Stir the sauce constantly to prevent lumps from forming. Salt, pepper, put in a water bath. Bring to the desired consistency. Pull out the saucepan, pour the sauce over the fish and let it cook for another ten minutes.

Recipe with zucchini

If you use a culinary sleeve, you will get very tender and juicy flounder baked in the oven. The recipe for fish with zucchini recommends that we marinate the cut carcasses in lemon juice and spices. Cut a medium zucchini (or zucchini) into pucks, sprinkle them with salt, leave for a while, and then drain the released juice. Place the fish in the sleeve. Place circles of zucchini around it. We pour marinade over everything. We tie the sleeve, but use a needle to make several holes in it so that steam can escape. Bake in an oven preheated to 180°C for about half an hour.

Fish with two cheeses

How to cook flounder in the oven for the holiday table? If you want something special, stock up on parmesan and suluguni - both varieties are 50 grams per two fish. First, gut the flounder, dry it with a napkin, and sprinkle with spices. Place the carcasses in the mold. Sprinkle with finely chopped onion. Cover with grated carrots. Place pieces of butter on top and sprinkle with grated suluguni and parmesan. Heat the oven to 200 degrees and bake the fish until golden brown for about twenty minutes. As a variation of this recipe, you can try replacing two cheeses with one - salted cheese. In this case, it is appropriate to add finely chopped dill to the onions and carrots. You can also remember the main way to cook flounder in the oven: use foil so that the fish absorbs as much of the aromas of vegetables and herbs as possible.

Never say “never”, and it’s better not to say other categorical words either. I just had to recently announce that - and fate throws a gift in the form of chilled flounder in a shop near my house, which is somehow even inconvenient to torment with filleting and frying. But baking such flounder in the oven is the right idea: crispy skin, incredibly tender meat, and juicy bones that you, forgetting decency, will take with your hands...

The funniest thing here is that cooking cabala in the oven, the description of which sounds like a fairy tale, is as easy as shelling pears. If the flounder is small, we won’t have to do everything that you are used to doing before cooking the fish - after all, flounder is usually sold already gutted, and its scales are unlikely to cause you any inconvenience. It is also not necessary to prepare the sauce: cherry tomatoes go into the oven along with the flounder, and even without them, a couple of drops of olive oil will be more than enough seasoning for this self-sufficient fish.

Flounder recipe in the oven

The recipe for focaccia is a classic Italian bread, a fluffy and spongy flatbread, to which you can add a slice of cheese or ham for a more satisfying snack.
Alexey Onegin

Take a flounder (or two smaller flounders), rinse them and dry them. You can scratch the skin without fanaticism to remove the scales, but, as mentioned above, it will not cause you much trouble. Brush the surface of the flounder with olive oil, season it with salt and black pepper on both sides and inside, and place on a baking sheet, before placing a couple of sprigs of rosemary under the fish.

Scatter the rest over the surface of the fish, cutting the skin with a knife if desired: most likely, it will burst in the oven anyway, and the cuts in this sense look more neat. Cut the cherry tomatoes into two or four pieces, depending on their size, and place them on a baking sheet next to the flounder.

Bake the flounder in an oven preheated to 220 degrees for 15 minutes. Take the fish out of the oven and cut it up so that everyone gets a fillet, a fried skin, some baked cherry tomatoes, and bones from the fins - I know, many people think that if you didn’t suck the bones, it means you didn’t eat flounder, and this time I joined their ranks. Pour the juices remaining at the bottom of the baking sheet over the fish, and if this does not seem enough to you, sprinkle with good olive oil.

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.

Calorie content

The calorie content of oven-baked flounder, 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 create the most healthy and dietary dishes.

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 increase the figure to 100-110 kcal per 100 grams.

Useful tips

To make the flounder juicy and tender, bake it in a sleeve or foil.
Before baking, it is advisable to rub the fish with salt or spices and sprinkle with lemon juice. 10-20 minutes are enough for marinating.
To neutralize the odor of iodine, place the fish in a deep plate with milk. Leave for 40-60 minutes. Rinse under running water and dry.
Flounder is excellent baked with a delicate sour cream sauce or with 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 each.
Salt, ground black pepper - to taste.

How to cook:

I take the butter out of the freezer and leave it in the kitchen to soften.
Wash the flounder thoroughly. I take the carcass without the head. After rinsing, I let the water drain and gently wipe with towels.
I put it on the kitchen board so that the yellow skin is on top. Using a kitchen knife, I make several cuts diagonally, as for frying in a frying pan.
I remove the fins. I sprinkle salt on all sides. I place it on a baking sheet that has been previously coated with vegetable oil.
I turn on the oven. I heat it up to 220 degrees. I'm sending you to get ready.
After 4-6 minutes, I take it out and sprinkle it with lemon juice (half the fruit, no more). I put it back for 18-20 minutes.
While the fish is baking, I wash and dry the greens. I carefully chop the sprigs of parsley and dill. For homemade sauce, I take 2 teaspoons of finely chopped herbs and put them in a separate dish. Add melted butter. I add pepper. Mix thoroughly until a homogeneous mixture is obtained.
I take out the flounder. I put it on a large plate. I put cream sauce with finely chopped herbs on top. I decorate with thin pieces of lemon (the remaining half) and serve.

Video recipe

Roasted golden potatoes will be an excellent addition to the dish. Bon appetit!

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

Preparation:

I buy a dressed flounder carcass at the store. I wash and dry thoroughly.
I roll it in a mixture of two ground peppers (black and white) and salt. I rub it from the inside.
I put it in a deep plate and pour in white wine. I leave it for 40-50 minutes.
I cut half a lemon into thin slices. I put the circles inside the fish and on top. I add rosemary sprigs.
Carefully wrap it in food foil.
I preheat the oven to 190 degrees. I cook for 30-40 minutes. The exact time depends on the size and weight of the carcass.

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

How to bake flounder with potatoes

Ingredients:

Flounder – 1 medium-sized piece.
Potatoes – 6 pieces.
Onion – 2 heads.
Lemon – 1 piece.
Greens (dill) – 1 bunch.
Olive oil – 50 ml.
Salt, ground black pepper - to taste.

Preparation:

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 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 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 lying 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.

Video cooking

Recipe with flounder fillet

Ingredients:

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

Preparation:

I wash the fillet pieces of flounder under running water. I transfer it to a deep bowl.
I cut the lemon into halves. I squeeze lemon juice from one part directly onto the fillet.
I sprinkle salt and a special mixture of fish spices on top. I leave it alone for at least half an hour.
I wash my carrots, peel them and grate them. I remove the husks and peel, cut the onion into half rings. I rinse the tomatoes and pour boiling water over them to simplify the process of removing the skin. I cut into medium sized cubes.
I wash the sweet peppers. I cut out the stalk. I scrape out the remaining seeds. I cut into thin strips.
I grate a piece of hard cheese on a coarse grater. I add it to the bowl with chopped vegetables. I stir.
Place 2 sheets of parchment paper on a large baking sheet. I sprinkle vegetable oil on top. I'm posting flounder. Top with a mixture of vegetables and cheese.
The fish should be cooked in an oven preheated to 190 degrees. To get baked flounder, tasty and juicy, 30 minutes is enough.

The dish is best served hot immediately after cooking.

Baking in the sleeve

Ingredients:

Flounder – 1 medium size piece.
Lemon – 1 piece.
Bay leaf – 1 piece.
Soy sauce – 30 ml.
Garlic – 2 cloves.

Preparation:

I cut up a fish carcass. I remove the fins and cut off the head. I carefully take out the insides.
I transfer it to a separate dish. I pour soy sauce on it. I squeeze out lemon juice.
I peel and chop the garlic finely and add it to the fish. I leave it under the homemade marinade for 20-25 minutes.
I transfer the flounder into a baking sleeve. Thinly slice the remaining half of the lemon. I put it on the fish. I make small holes in the sleeve so that the air can escape.
I preheat the oven to 200 degrees. I remove the fish. Cooking time – 15-25 minutes (depending on the size of the carcass).

Serve the baked flounder hot, garnished with fresh lettuce leaves or other sprigs of herbs. Boiled rice or mashed potatoes are suitable as a side dish.

Cooking flounder in sour cream

Ingredients:

Fish fillet – 1 kg.
Sour cream – 270 g.
Onion – 3 medium sized heads.
Potatoes – 5 tubers.
Vegetable oil - for baking.
Hot chili pepper – 1/4 pod.
Salt, fish spice mixture - to taste.

Preparation:

I wash the fish fillets under running water. Dry to remove excess liquid.
I peel the onions, wash them and pour boiling water over them to get rid of the bitter taste. I cut it into half rings. I transfer it to a separate bowl, add sour cream and mix.
I take a baking dish and pour in vegetable oil. I place the fish. I put salt and a mixture of fish spices on top (to your taste and discretion).
I spread the onion-sour cream mixture on top of the fillet. I spread it evenly over the surface of the fish.
I preheat the oven to 180 degrees. I send it to prepare for 25-35 minutes.
While the fish is baking, I wash and peel the potatoes. I cut into medium sized pieces.
I transfer it to a cup and add finely chopped chili peppers. Mix thoroughly.
After 30 minutes I take out the form. I put potatoes mixed with hot pepper on top.
I send it back for 10-15 minutes.

ADVICE! To make the potatoes cook faster, boil them until medium soft.

Flounder with tomatoes and zucchini

Ingredients:

Fish fillet – 500 g.
Tomatoes – 6 pieces.
Zucchini – 1 piece.
Onions – 2 pieces.
Carrots – 2 pieces.
Garlic – 4 cloves.
Olive oil – 50 ml.
White wine – 100 ml.
Breadcrumbs - 1 large spoon.
Salt, black and red ground pepper, fresh herbs - to taste.

Preparation:

I carefully peel onions, carrots, and zucchini. I take out the core and seeds from the pepper. Then I cut it and put it in a deep plate. I chop the carrots into thin circles, cut the zucchini and tomatoes into quarters. I don't peel garlic.
Grease a baking sheet with olive oil. Add black pepper and salt.
I put the vegetables on a baking sheet (I put the garlic unpeeled). Mix thoroughly to mix the ingredients with the olive oil. I pour in white wine.
I turn on the oven and heat it to 200 degrees. I set the timer for 60 minutes or track the time on the clock. From time to time I take out the vegetables and stir them. After 15-20 minutes, I reduce the temperature to 170 degrees.
After 15-20 minutes, I take the garlic out of the oven. I'm waiting for it to cool down. Then I clean and grind in a mixer. I add breadcrumbs and pour olive oil. I add a bunch of parsley and salt. I turn on the mixer and prepare a homogeneous mass.
I cut the flounder into small pieces. I add it to vegetables. I bake for 3-5 minutes at 180 degrees. Then I take out a baking sheet with fried vegetables and slightly browned fish, and spread the sauce. I bake for another 5-7 minutes.

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 add 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, 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.

Bon appetit!