Baked Flounder Fillets With Scallions Chopped Tomato Recipes

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BAKED FLOUNDER FILLETS WITH SCALLIONS & CHOPPED TOMATO



Baked Flounder Fillets With Scallions & Chopped Tomato image

A simple and yet delicious low calorie dish. I have used tilapia with this dish and it has turned out fine.

Provided by mama smurf

Categories     Very Low Carbs

Time 15m

Yield 4 serving(s)

Number Of Ingredients 7

4 flounder fillets
1/2 lemon
3 scallions, sliced thinly
1 medium tomatoes, chopped
1/8 teaspoon basil
1/4 teaspoon garlic powder
1 1/2 tablespoons butter

Steps:

  • Preheat oven to 375°F.
  • Arrange fish fillets in an ovenproof casserole in a single layer.
  • Zest the lemon and then squeeze the juice and sprinkle the zest over the fish. Top with scallions and tomato.
  • Season with the basil and garlic powder. Sprinkle with salt and pepper to your personal taste.
  • Dot with butter. Bake for 10 minutes or until flakey.

BAKED FLOUNDER WITH TOMATOES



Baked Flounder With Tomatoes image

Make and share this Baked Flounder With Tomatoes recipe from Food.com.

Provided by lik2fish

Categories     Very Low Carbs

Time 25m

Yield 2 serving(s)

Number Of Ingredients 7

4 medium plum tomatoes, chopped
1 teaspoon salt, divided
1/4 teaspoon black pepper
1 lb flounder fillets
1/2 teaspoon dried oregano
1 tablespoon olive oil
1 tablespoon Italian seasoned breadcrumbs

Steps:

  • Preheat oven to 350 degrees Fahrenheit.
  • Coat a 7" x 11" baking dish with cooking spray.
  • Place tomatoes in bottom of prepared dish.
  • Sprinkle with 1/2 teaspoon salt and the pepper.
  • Place flounder evenly over top.
  • Sprinkle with remaining 1/2 teaspoon salt, oregano, oil, and bread crumbs.
  • Bake for 12 to 15 minutes.

Nutrition Facts : Calories 256.8, Fat 11.6, SaturatedFat 2, Cholesterol 102.3, Sodium 1907.7, Carbohydrate 7.8, Fiber 1.9, Sugar 3.5, Protein 29.9

FLOUNDER MEDITERRANEAN



Flounder Mediterranean image

Flounder baked with fresh tomatoes, kalamata olives, capers, onion, and white wine. Serve with white rice and a green vegetable.

Provided by Martin Kaplan

Categories     World Cuisine Recipes     European     Italian

Time 45m

Yield 4

Number Of Ingredients 13

5 roma (plum) tomatoes
2 tablespoons extra virgin olive oil
½ Spanish onion, chopped
2 cloves garlic, chopped
1 pinch Italian seasoning
24 kalamata olives, pitted and chopped
¼ cup white wine
¼ cup capers
1 teaspoon fresh lemon juice
6 leaves fresh basil, chopped
3 tablespoons freshly grated Parmesan cheese
1 pound flounder fillets
6 leaves fresh basil, torn

Steps:

  • Preheat oven to 425 degrees F (220 degrees C).
  • Bring a saucepan of water to a boil. Plunge tomatoes into the boiling water and immediately remove to a medium bowl of ice water; drain. Remove and discard skins from tomatoes. Chop tomatoes and set aside.
  • Heat olive oil in a skillet over medium heat; saute onion until tender, about 5 minutes. Stir in tomatoes, garlic and Italian seasoning; cook until tomatoes are tender, 5 to 7 minutes. Mix in olives, wine, capers, lemon juice, and 1/2 the basil. Reduce heat, blend in Parmesan cheese, and cook until the mixture is reduced to a thick sauce, about 15 minutes.
  • Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves.
  • Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.

Nutrition Facts : Calories 281.6 calories, Carbohydrate 8.2 g, Cholesterol 63.5 mg, Fat 15.4 g, Fiber 1.8 g, Protein 24.4 g, SaturatedFat 2.7 g, Sodium 777.5 mg, Sugar 2.9 g

EASY, EXCELLENT BAKED FLOUNDER



Easy, Excellent Baked Flounder image

This is a great recipe for a night when you're feeling lazy - only a few ingredients, nothing to chop, easy cleanup, and very yummy! My husband announced the fish was 'excellent,' and he's not usually one to rave about food.

Provided by ahnjy

Categories     Seafood     Fish

Time 35m

Yield 4

Number Of Ingredients 7

cooking spray
4 flounder fillets
salt and ground black pepper to taste
¼ cup butter, melted
3 tablespoons white wine
3 tablespoons seasoned bread crumbs
1 pinch paprika, or to taste

Steps:

  • Preheat the oven to 325 degrees F (165 degrees C). Line a baking sheet with aluminum foil and coat with cooking spray.
  • Rinse flounder fillets, pat dry, and place on the baking sheet. Season with salt and pepper. Whisk butter and wine together in a bowl; pour over flounder. Sprinkle each fillet with bread crumbs and then paprika.
  • Bake in the preheated oven until flounder flakes easily with a fork, 25 to 30 minutes.

Nutrition Facts : Calories 237.9 calories, Carbohydrate 4.3 g, Cholesterol 90.7 mg, Fat 13.3 g, Fiber 0.4 g, Protein 22.3 g, SaturatedFat 7.7 g, Sodium 313.8 mg, Sugar 0.5 g

BAKED FLOUNDER WITH MOROCCAN SPICES



Baked Flounder With Moroccan Spices image

Provided by Florence Fabricant

Categories     dinner, main course

Time 2h45m

Yield 4 to 6 servings

Number Of Ingredients 15

1 tablespoon chopped fresh coriander
1 tablespoon chopped fresh parsley
2 cloves garlic, minced
1/4 teaspoon hot Hungarian paprika or large pinch cayenne pepper
2 teaspoons ground cumin
1 teaspoon ground coriander
1/4 teaspoon cinnamon
Salt and freshly ground black pepper
2 pounds small flounder fillets
2 large carrots, peeled
3 medium potatoes
8 plum tomatoes
1 Italian frying pepper, seeded and sliced
1 small hot green chili, seeded and chopped
1/3 cup extra-virgin olive oil

Steps:

  • Combine the coriander, parsley, garlic, paprika, cumin, ground coriander, cinnamon, salt and pepper. Rub the fish fillets with this mixture. Place them in a glass or ceramic dish, cover with plastic wrap, refrigerate and allow to marinate two to three hours.
  • While the fish is marinating, thickly slice the carrots and quarter the potatoes. Place them in a saucepan, cover with water and boil for 15 minutes, to parcook them. Allow to cool. Peel and slice the potatoes. Set the vegetables aside.
  • Slice four of the tomatoes and puree the rest.
  • Preheat oven to 450 degrees. Place oven rack in the highest position.
  • Scatter the frying pepper, chili pepper and carrot slices in a baking dish. Place the fish fillets on top, then scatter the potato and tomato slices over them.
  • Mix the pureed tomatoes with the olive oil and season to taste with salt and pepper. Pour over the fish. Cover loosely with foil. Place in the oven and bake about 20 minutes. Serve at once.

Nutrition Facts : @context http, Calories 332, UnsaturatedFat 12 grams, Carbohydrate 27 grams, Fat 16 grams, Fiber 5 grams, Protein 22 grams, SaturatedFat 2 grams, Sodium 926 milligrams, Sugar 5 grams, TransFat 0 grams

BAKED FLOUNDER WITH TOMATO CAPER SAUCE



Baked Flounder with Tomato Caper Sauce image

Categories     Fish     Onion     Tomato     Bake     Quick & Easy     Fennel     Fall     Gourmet

Yield Makes 4 servings

Number Of Ingredients 17

For sauce
2 tablespoons olive oil
1 medium onion, finely chopped
1 cup finely chopped fennel bulb (sometimes called anise)
1 garlic clove, thinly sliced
1 (14 1/2-oz) can diced tomatoes including juice
1/4 cup dry white wine
2 tablespoons capers, rinsed and drained
1/4 teaspoon salt
1/8 teaspoon black pepper
For flounder
1/2 cup fine dry bread crumbs
3 tablespoons unsalted butter, well softened
1/4 teaspoon salt
1/8 teaspoon black pepper
4 (6-oz) pieces skinless flounder or sole fillet
2 tablespoons dry white wine

Steps:

  • Preheat oven to 425°F.
  • Make sauce:
  • Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onion and fennel, stirring, until golden, about 8 minutes. Add garlic and sauté, stirring, 30 seconds. Add tomatoes and wine and simmer briskly until liquid is reduced by one third, about 5 minutes. Stir in capers, salt, and pepper, then transfer to a 2-quart gratin dish or other wide shallow baking dish.
  • Prepare flounder:
  • Stir together bread crumbs, butter, salt, and pepper with a fork until combined. Season flounder with salt and pepper, then roll each fillet, skinned side up, into a cylinder and arrange, seam side down, on top of sauce. Gently press bread crumbs onto flounder.
  • Drizzle wine carefully around fish into sauce (not over fish) and bake in middle of oven until fish is just cooked through, 20 to 25 minutes.

BAKED FLOUNDER WITH ROASTED TOMATOES



Baked Flounder with Roasted Tomatoes image

Here, Dijon mustard serves a dual purpose: It flavors the delicate fish, and helps the breadcrumb coating stay in place as the fish cooks. Tilapia can be used in place of the flounder.

Provided by Martha Stewart

Categories     Food & Cooking     Ingredients     Seafood Recipes

Time 30m

Number Of Ingredients 10

6 plum tomatoes, halved lengthwise
2 tablespoons olive oil, plus more for one of the baking sheets
3/4 teaspoon dried tarragon
1 pinch sugar
Coarse salt and ground pepper
1/3 cup mayonnaise
1 tablespoon fresh lemon juice
3 slices white sandwich bread (about 1 ounce each), torn into large pieces
4 flounder fillets (1 1/2 pounds total)
2 tablespoons Dijon mustard

Steps:

  • Preheat oven to 450, with racks in upper and lower thirds. Place tomatoes on a rimmed baking sheet. Sprinkle with 1 tablespoon oil, 1/4 teaspoon tarragon, sugar, salt, and pepper; toss to coat. Arrange tomatoes cut side up. Roast on lower rack until tender, 20 to 25 minutes. (Keep oven on for fish.)
  • Meanwhile, make sauce: In a small bowl, whisk together mayonnaise, remaining 1/2 teaspoon tarragon, and lemon juice; season with salt and pepper. Set aside.
  • Line a rimmed baking sheet with aluminum foil and brush with oil. In a food processor, place bread, a pinch each salt and pepper, and remaining tablespoon oil; pulse until fine crumbs form.
  • Lay fillets flat on prepared baking sheet; season with salt and pepper. Spread top sides with mustard; sprinkle with bread crumbs, pressing to adhere. Bake on upper rack until fish is cooked through and crumbs are browned, 6 to 8 minutes. Serve with tomatoes and sauce.

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