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

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 is an interesting fish. How to cook flounder deliciously? How do you like flounder baked in the oven? It seems to me that flounder in the oven is what you need.

It all started when I saw flounder in our store. We have never had such fish before. Of course, like most sea fish, or rather all of them, it was frozen. But that didn't stop me.

Flounder is a fish with an interesting structure: it is flat with eyes on one side (usually on the right). Such an asymmetrical body has different colors on both sides: dark on top and light on the bottom. An interesting fact is that at first, in the process of development from egg to fry, flounder has an ordinary appearance, like all other fish, and then some kind of metamorphosis begins, and one of the eyes begins to move towards the other, and the body becomes flat. Isn't it strange?

They say that there is a known case in the world when a flounder fish was caught in Alaska, which weighed 105 kg and its length was 2 meters! Bigger than a person's height!

The fish I bought weighed almost a kilogram. To celebrate, I decided to cook it today.

Ingredients

1 kg flounder
2 tomatoes
2-3 onions
2 tablespoons vegetable oil
0.5 lemon
Salt, black pepper
Italian herbs
A few sprigs of parsley

Preparation

Before deciding how to cook flounder in the oven, the very first question that arises is: is it necessary to remove the skin from flounder? I was once treated to fried flounder in Crimea, and I remember exactly that it came with skin. You can fry with the skin on. And if you want to fry it, connoisseurs recommend starting with the dark side. They say it will taste better this way. I decided to remove the skin, because during the cooking process it acquires an iodine smell, which not everyone likes.

How to clean flounder?

First you need to cut off the head, if it has one. Mine was already without a head. Then cut off the fins with kitchen scissors (this is easy), gut the insides and remove the black film after removing the skin.

Wash the fish.

And then you need to peel off the skin. To do this, you need to cut a little skin with a knife from the side of the tail, and then grab this end with your hand (it is better to do this with cotton gloves or a towel, since the skin will slip out of your hands) and tear off the skin, just like removing a glove. This is done first from the dark side, and then from the light side.

Here is a detailed video instruction.

So, the flounder carcass was left without skin. Next you need to make transverse cuts diagonally on both sides of the carcass. These cuts serve so that, firstly, the fish is better marinated, and, secondly, to make it more convenient to place it on plates after cooking. You will get these mini portions.

Then put the carcass in some kind of vessel where it can marinate, pour lemon juice on both sides, salt and pepper and leave to marinate for half an hour or an hour.

While the fish is marinating, you need to peel and wash the onions and wash the tomatoes. Cut the onion into large rings, and the tomatoes into small cubes. I really like baked and stewed onions, so I take more. But less is possible. It’s also good to use red onions, then the dish turns out more interesting. Simply place the raw onion on the bottom of a mold in which you can bake the fish in the oven, forming a “bed” for the fish.

Place our fish on top, sprinkle with tomato cubes. The tomatoes can be cut into circles, but I thought that they would look better this way when finished, since the circles would still fall apart.

Top it all with salt and pepper, pour over vegetable oil and sprinkle with Italian herbs.

If you want to add potatoes to this set, you need to cut them into slices and fry or simmer in vegetable oil until almost done, since flounder cooks quickly in the oven, and the potatoes will not be cooked during this time. And I made it without potatoes, because I prefer the lighter version.

Next, place the dish with fish in the oven for baking. At 180 degrees, the fish is baked in 20 minutes. I covered mine with foil, and when I took it out, the baked cabbage was almost floating in juice (you also need to take into account the fact that I had it defrosted, and, I think, it was just soaked in water). Therefore, it is probably better not to cover it. Or open halfway through so that the juice evaporates a little.

Let the fish rest slightly, and you can serve it along with the vegetables with which it was stewed, sprinkled with pieces of parsley and a few slices of lemon. Lemon will never go amiss with fish. Due to the fact that there were cuts, this tender white meat was easily removed with a knife and did not fall apart, despite its fragility. Here's how to cook flounder deliciously.

After a short cooking time, the meat simply melts in your mouth. It is similar to a soufflé in its tenderness. Flounder baked in the oven turns out very tender.

Do you have a recipe for how to cook flounder in the oven?

What can you cook from flounder, or rather, how can you cook it yourself? There are a lot of ways to cook it - you can boil it, stew it, fry it, steam it, or bake it. This fish always turns out very tasty, tender and juicy.

Today we will talk about ways to bake it and look at recipes using various ingredients, for example, sour cream or vegetables. If you are still wondering how to cook this fish tasty and beautiful, then we offer a couple of recipes for baking flounder.

Recipe for cooking flounder in the oven (whole)

Let's start cooking:

We wash the fish, clean off all the scales, cut it and remove the giblets;
We rinse thoroughly on top and inside, in the inside we try to remove all the film and other contaminants. The skin does not need to be removed, it can be removed after cooking, otherwise it is also edible;
Place the cleaned flounder on a baking sheet;
Remove the skin from the onion, cut it into half rings and place it on top of the fish;
Then we do the filling. The butter must be melted until liquid;
Add olive oil to the butter and stir;
Cut the lemon in half and squeeze the juice out of one half and pour it into the oil mixture;
Add 1 small spoon of water and add salt. Mix everything well;
We clean the garlic cloves and pass them through with garlic cloves. Place the garlic in the sauce mixture and mix;
Pour the prepared sauce over the fish;
Heat the oven to 190-200 degrees and place the mold with the fish. Leave to bake for 20-25 minutes.

Flounder baked in sour cream in the oven

What we will cook from:

A kilogram of flounder fillet;
2-3 onion heads;
270 ml sour cream;
Mix of spices for fish - to your taste;
A little salt;
Vegetable oil;
Potato tubers – 5-6 pieces;
A small piece of hot chili pepper.

Cooking period – 1 hour.

Nutritional value per 100 grams – 120 C.

How to do:

1. Fish fillets should be thoroughly rinsed with cold water and dried with paper towels;
2. We remove the skin from the onion, rinse it and rinse it with hot water, this will help get rid of the bitterness. Cut the onion into half rings or strips;
3. Place the onion in a cup, add sour cream to it and stir;

1. Spray the baking dish with vegetable oil, sprinkle with salt and spices;
2. Place the fish on it, sprinkle it with salt and spices;

1. Then place the onion and sour cream on top of the fillet so that the mixture completely covers the entire surface of the flounder;

Preheat the oven to 180 degrees and place to cook for 30 minutes;
Meanwhile, peel the potatoes, wash and cut into medium pieces. It can be pre-cooked until medium soft;
Place it in a cup and add small pieces of hot chili pepper to it, mix well;
After half an hour, take out the form with the fish and put the potatoes and pepper there;
Place back in the oven for another 10-15 minutes.

How to cook tasty flounder with vegetables in the oven

What we need:

A kilogram of flounder;
One carrot root;
2 onion heads;
Two tomatoes;
Sweet pepper – 1 piece;
One lemon;
Cheese slice 70-80 grams;
A bunch of parsley;
Spice mixture for fish;
Salt;
Vegetable oil.

The calorie level per 100 grams is 125.

How to cook:

Rinse the flounder, remove scales and giblets;
We cut off the head along with the fins; we don’t need these parts;
Place the fish in a deep bowl;
Cut a lemon and squeeze the juice from one part onto the fish;
Sprinkle it with salt, spices and marinate for 20-30 minutes;
We wash the carrots from dirt and peel them. Rub with a grater or cut into thin strips;
Remove the skin from the bulbs and chop them into half rings;
Rinse the tomatoes, pour over hot water, remove the skin and cut into small squares;
Rinse the pepper, cut out the stalk and remove it along with the seeds. Cut the pepper into small squares;
Grind a piece of cheese with a coarse grater, add it to the vegetables and mix;
Place two sheets of parchment paper crosswise on a baking sheet;
Spray the surface of the paper with vegetable oil and place the marinated fish;
Then place a mixture of vegetables and cheese on top of the flounder;
Place the baking sheet with all the ingredients in a preheated oven to 190 degrees and leave to bake for 25-30 minutes;
As soon as everything is ready, serve hot immediately.

Flounder in the oven in foil

What you will need:

A kilogram of flounder (2-3 pieces);
150 ml sour cream;
Cheese slice 160-170 grams;
Two tomatoes;
One lemon;
A bunch of fresh dill;
A pinch of ground black pepper;
A little salt.

How long should it be cooked – 1 hour.

The level of calories per 100 grams is 115.

How to do it:

We wash the fish, remove the scales, clean out the entrails and rinse again;
Remove the heads and fins. Place in a deep bowl;
Sprinkle the flounder with salt and spices;
Cut the lemon in half and squeeze the juice over the fish. Marinate for about 30 minutes;
Rinse the bunch of dill and cut it into small pieces;
Place sour cream in a cup, add chopped dill and rub some lemon zest into it. Mix everything well;
Rinse the tomatoes and cut into thin slices;
Grind the cheese slice into small shavings;
Place each fish on foil, brush with sour cream sauce, lay out tomato slices and sprinkle with cheese shavings. Wrap everything tightly;
Place the flounder in foil on a baking sheet;
Preheat the oven to 180 degrees and set to bake for 30 minutes;
Once everything is ready, remove from the oven and serve hot.

Flounder with cheese in the oven

You will need the following:

Flounder carcasses – 2 pieces;
Cheese slice – 80 grams;
Sweet pepper – 1 piece;
A small amount of spices for fish;
A little salt;
Vegetable oil.

How long to cook – 40 minutes.

Let's start cooking:

We wash the carcasses, remove the scales and remove the giblets. Rinse thoroughly;
Place in a large cup, sprinkle with salt and spices and stir;
Place the fryer on the gas, add oil and heat it up;
Place the flounder on hot oil and fry on both sides until golden brown;
Grease a baking sheet with oil and place the fried fish there;
Grind the cheese into large shavings and pour on top;
Preheat the oven to 180 degrees and remove the baking sheet there. Leave to bake for 20-30 minutes;
We wash the sweet pepper, remove the seeds and stem and cut it into slices;
Take out the finished flounder covered with cheese, decorate with sweet pepper rings and serve.

Cooking Tips

If the fish has an unpleasant odor of iodine, then it is advisable to soak it in milk for an hour before cooking;
You can bake it with vegetables - potatoes, tomatoes, onions, zucchini, carrots or mushrooms. Vegetables will add flavor and juiciness to the fish;
You can serve with tomato, sour cream or soy sauce;
In addition to the fish, you can prepare a side dish of mashed potatoes with garlic or stewed vegetables. It also goes well with porridges - buckwheat, rice;
Be sure to rub the flounder with spices and lemon juice before baking. Due to this, the meat will be tender and will melt in your mouth.

Be sure to cook flounder in the oven, because when baked, the fish retains all its beneficial properties and vitamins. In addition, it can be supplemented with various ingredients and seasonings, and this will only improve the taste of the dish. Whatever recipe you choose, be sure to follow the cooking rules and don’t forget to marinate the fish before baking, this is the main condition for obtaining a truly tender and flavorful dish!

Bon appetit!

Oven-baked flounder is tender and sweet, like chicken. And this recipe for flounder in the oven is especially good: white fish, generously drizzled with butter mixed with aromatic herbs - simply delicious! Lemon juice, which is added to the dish during baking, fills the dish with light citrus notes, and black pepper gives the fish a spicy kick.

Cooking time: 30 minutes / Yield: 2 servings

Ingredients

headless flounder 1 piece weighing 1.3-1.5 kg
butter 50 g
several sprigs of dill
a few sprigs of parsley
lemon 1 piece
ground black pepper to taste
salt to taste
vegetable oil 1 tbsp. spoon

Preparation

Preheat oven to 220°C. Prepare ingredients.

Remove the butter from the refrigerator and leave at room temperature to soften.
Wash the lemon with hot water to remove the unhealthy waxy coating from the citrus. Cut in half.

Wash the flounder and dry using paper towels.
Place the fish on a cutting board, yellow skin side up. Using a sharp knife, make several shallow diagonal cuts.

Remove the fins from the flounder and rub it all over with salt. Place the prepared fish on a baking sheet greased with vegetable oil, with the yellowish skin facing up.

Bake the fish for 5 minutes. Then remove the pan from the oven and drizzle the juice of half a lemon over the flounder.

Continue cooking for another 20 minutes on the top rack of the oven.

Meanwhile, wash, dry and finely chop the dill and parsley. Measure out 2 teaspoons of each type of green.

Place the chopped greens in a small bowl, add butter, pepper to taste and mash well with a fork into a homogeneous mass.

Remove the fish from the oven and assess its readiness: the flesh should flake easily.
Transfer the baked flounder to a large platter and immediately top it with the herbed butter. Garnish with lemon slices and serve immediately.

An excellent side dish for fish would be boiled crumbly potatoes, tender fluffy mashed potatoes or, for example, fried new potatoes. You can also bake halved tomatoes with flounder and serve them as a side dish. And, of course, there should be freshly baked white bread on the table, which harmonizes wonderfully with this fish.

Note:

You can fry flounder not in the oven, but on the grill at the highest setting. First cook for 5 minutes, then turn the fish over, pour in lemon juice and fry for another 5-7 minutes.

You can bake cod, halibut or salmon in the oven in the same way.

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.