Baked Fish Oreganata Recipes
BAKED FLOUNDER FILET OREGANATA - LIGHTENED!
Baked Flounder Filet Oreganata - Lightened! This is a white fish that has a soft, flaky moist texture that melts in your mouth with every bite when it's baked in a bath of wine and lemon juices. And we lightened up our mom's recipe to reduce some of the fat and calories.
Provided by 2 sisters recipes
Categories Seafood Recipes
Time 27m
Number Of Ingredients 13
Steps:
- Preheat the oven to 375 degrees F (190C).
- In a 9 x 6 baking dish, or a 9 x 13 baking dish, spray generously with cooking spray.
- Lay the flounder fillets into the dish, side by side.
- Scatter all the dry seasonings, bread crumbs, grated cheese, and minced garlic on top of each flounder. Add some sea salt and black pepper on top.
- Drizzle each flounder with extra virgin olive oil.
- Gently pour the white wine and 1/2 of a lemon juiced around the fish, not directly on top.
- Save and reserve the other half of lemon juice to add in just before serving.
- Bake uncovered, for 20 to 22 minutes.
- Remove from oven. Pour the other half of lemon juice on top of the filets. Allow the juices to absorb into the fish, and cool down for 2 minutes. Then serve.
- Serves 2 to 4
Nutrition Facts : Calories 198 calories, Carbohydrate 4.6 grams carbohydrates, Fat 5.5 grams fat, Protein 28.3 grams protein, ServingSize 1 serving
LEMON SOLE OREGANATA
Lemon sole oreganata is an elegant dish of baked fish with bread crumbs and Parmesan cheese that's drizzled with a white wine pan sauce. Easy, healthy, and on the table in just 30 minutes.
Provided by Giada De Laurentiis
Categories Mains
Time 30m
Number Of Ingredients 10
Steps:
- Preheat the oven to 450°F (230°C) and position a rack in the top third of the oven.
- In a medium bowl, whisk together the bread crumbs, oregano, lemon zest, Parmigiano-Reggiano, and 3 tablespoons oil until the mixture resembles wet sand.
- Brush the remaining 1 tablespoon oil over the bottom of a rimmed baking sheet. Place the fish in a single layer on the sheet and season with the salt. Sprinkle the bread crumb topping evenly over each fillet and pat gently to help it adhere. Pour the wine around the fish. Bake the fish until barely cooked through, 6 to 10 minutes, depending on the thickness of the fillets.
- Remove the baking sheet from the oven and heat the broiler to high. Slide the baking sheet back in the oven and broil until the bread crumbs are toasted and golden brown and the fish is cooked through, 1 to 2 minutes. Using a wide spatula, transfer the fillets to dinner plates, sprinkle with the parsley, and drizzle with any pan juices. Serve with a lemon wedge to squeeze over the top.
Nutrition Facts : ServingSize 1 portion, Calories 507 kcal, Carbohydrate 17 g, Protein 53 g, Fat 22 g, SaturatedFat 6 g, Cholesterol 122 mg, Sodium 1052 mg, Fiber 1 g, Sugar 2 g, UnsaturatedFat 16 g
FISH OREGANATA
Steps:
- Preheat oven to 425 degrees. Cover a baking sheet with foil and then spray with non-stick spray.
- Place the fillets on the baking sheet. Combine remaining ingredients (EVOO through oregano) in a bowl. Press the bread crumb mixture into the fish fillets making sure they are covered. Bake until the fish is just opaque in the center, about 10 minutes.
BAKED FISH OREGANATA
This recipe is a modification of seafood baked in a package. You can use almost any type of fish you want and adjust the cooking time accordingly.
Provided by sugaree
Categories < 60 Mins
Time 40m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Mix butter, garlic, lemon juice and Herbs de Provence until well blended.
- Spread half the butter mixture on one side of the fish and place buttered side down in baking dish.
- Pour wine over the fish and dot with remaining butter.
- Seal tightly with foil and bake 20-25 minutes depending on thickness of fish.
- Remove foil and sprinkle breadcrumbs over fish.
- Place under a broiler- away from the direct heat and broil for approximately 5 min more or until top becomes nice and golden.
Nutrition Facts : Calories 413.4, Fat 23, SaturatedFat 11.8, Cholesterol 107.1, Sodium 526.6, Carbohydrate 11.3, Fiber 0.8, Sugar 1.1, Protein 36
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