Flounder Oreganata Recipes

BAKED FLOUNDER FILET OREGANATA - LIGHTENED!

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

FLOUNDER FLORENTINE

Steps:

• Sprinkle spinach in a 13-in. x 9-in. baking dish coated with cooking spray. Top with fillets., In a large saucepan, saute onion in butter until tender. Stir in flour, salt, pepper and nutmeg until blended. Gradually add milk. bring to a boil; cook and stir for 2 minutes or until thickened. , Pour over fillets; sprinkle with Parmesan cheese and paprika. Bake, uncovered, at 350° for 20 minutes or until fish flakes easily with a fork.

ITALIAN STYLE FLOUNDER

Steps:

• Preheat oven to 350 degrees F (175 degrees C).
• Arrange flounder in a medium baking dish. Dot with butter, season with salt and pepper, and sprinkle with lemon juice. Top with tomato, basil, and garlic powder.
• Cover, and bake 30 minutes in the preheated oven, or until fish is easily flaked with a fork.

BAKED FLOUNDER WITH PANKO AND PARMESAN

Steps:

• Preheat oven to 400 degrees F (200 degrees C). Lightly grease a large, shallow baking dish.
• Arrange flounder fillets on prepared baking dish and brush with 1 tablespoon butter. Combine remaining 3 tablespoons butter with bread crumbs, Parmesan cheese, salt, pepper, and thyme in a bowl; sprinkle over flounder.
• Bake in preheated oven until fish flakes easily with a fork, 15 to 20 minutes. Carefully transfer fillets to a plate with a spatula.

FLOUNDER MILANESE

Steps:

• Preheat the oven to 250 degrees F and place a sheet pan in the oven.
• Dry the fish on both sides with paper towels. Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper on a dinner plate. In a low, shallow bowl, whisk the eggs with 1 tablespoon water. Put the bread crumbs on another plate. Dredge the fish on both sides in the seasoned flour and dust off the excess. Dip both sides into the egg mixture and, finally, dredge both sides in the bread crumbs.
• Heat 1 tablespoon butter and 1 tablespoon olive oil in a large (12-inch) saute pan and cook 2 fillets at a time over medium to medium-high heat for 2 to 3 minutes on each side, until cooked through. Transfer the fish in one layer to the sheet pan in the oven. Add more butter and oil and cook the rest of the fillets, transferring them to the sheet pan as they're done. Toss the arugula with enough Lemon Vinaigrette to moisten. Place one fillet on each plate and pile the arugula salad on top. Heat the capers in the saute pan for 30 seconds and sprinkle over the fish and salad. Sprinkle with grated Parmesan, a squeeze of lemon juice, and the fleur de sel. Serve hot.
• In a small bowl or measuring cup, whisk together the lemon juice, olive oil, 1 teaspoon salt, and 1/2 teaspoon pepper.

FLOUNDER OREGANATA

Steps:

• Preheat oven to 450 degrees F.
• Pulse the oats in a mini food processor until they are finely ground. Mix the ground oats with the panko breadcrumbs, garlic, parsley, oregano, lemon juice, zest, oil, and ½ teaspoon salt in a small bowl.
• Place the fish filets on a baking sheet lined with parchment or foil and season them lightly with salt and pepper. Spoon equal amounts of the breadcrumb mixture onto the filets, lightly pressing it in so that it adheres to the fish.
• Bake in the oven 10-12 minutes until the fish is opaque and topping is golden brown. If the topping needs to be browned further, place the fish under the broiler for a minute or two. Garnish with chopped parsley and lemon slices. Squeeze lemon on top just before eating.

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.

FLOUNDER OREGANATA RECIPE - (4.5/5)

Steps:

• Preheat oven to 425. Coat baking sheet with Pam, place fish on sheet. Combine olive oil, breadcrumbs, parsley, lemon juice, garlic, salt and oregano in bowl. Press bread crumb mixture on top of each filet, bake about 10 minutes.

BAKED FLOUNDER OREGANATA WITH TOMATO, CAPERS & FENNEL SAUCE

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, wine, and tomato paste and simmer briskly until liquid is reduced by one third, about 5 minutes. Stir in capers, salt, pepper, basil and parsley then transfer half of the sauce to a 2-quart gratin dish or other wide shallow baking dish. Prepare flounder: Stir together bread crumbs, salt, pepper, parmesean cheese and oregano with a fork until combined. Season flounder with salt and pepper, then coat flounder with bread crumb mixture and roll into a cylinder and arrange, seam side down, on top of sauce. Drizzle wine carefully around fish into sauce (not over fish), drizzle olive oil over fish and place mozzarella cheese on top of rolled fish and bake in middle of oven until fish is just cooked through, 20 to 25 minutes. Serve fish over angel hair pasta and spoon reserve sauce over fish. Garnish with grated parmigiano-reggiano or pecorino romano cheese and fresh parsley.