Flounder Oreganata Recipe

Prep Time

15 minutes

Cook Time

20 minutes

Additional Time

5 minutes

Total Time

40 minutes

Servings

4

Ingredients

• 4 flounder fillets (about 1 pound)
• 1/2 cup dry breadcrumbs
• 1/4 cup grated Parmesan cheese
• 2 tablespoons chopped fresh parsley
• 1 tablespoon chopped fresh oregano
• 2 cloves garlic, minced
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil
• 1 lemon, cut into wedges for serving

Steps to Cook

1. Preheat the oven to 400°F (200°C).
2. In a shallow bowl, combine the breadcrumbs, Parmesan cheese, parsley, oregano, garlic, salt, and black pepper. Mix well.
3. Place the flounder fillets on a baking sheet lined with parchment paper or a silicone baking mat.
4. Drizzle the olive oil over the fillets, making sure to coat the tops evenly.
5. Sprinkle the breadcrumb mixture over the fillets, pressing it gently to help it adhere.
6. Bake the flounder in the preheated oven for 15-20 minutes, or until the fish is cooked through and the topping is golden brown.
7. Remove the baked flounder from the oven and let it rest for 5 minutes.
8. Serve the flounder oreganata warm, with lemon wedges on the side.

Cook’s Note

• Flounder is a delicate white fish that works well with the flavorful breadcrumb topping. You can use other types of white fish, such as tilapia or sole, if desired.
• Make sure to use fresh, high-quality flounder fillets for the best texture and flavor.
• The breadcrumb topping can be prepared in advance and stored in an airtight container until ready to use.
• Adjust the baking time as needed, depending on the thickness of your flounder fillets.
• Serve the flounder oreganata with a side salad, roasted vegetables, or a simple pasta dish for a complete and healthy meal.

Healthy Food Recipes: Flounder Oreganata

Flounder Oreganata is a delicious and healthy seafood dish that combines the delicate flavor of flounder with a crunchy, flavorful breadcrumb topping. This recipe is easy to prepare and perfect for a quick weeknight dinner or a special occasion.

Nutritional Benefits of Flounder

Flounder is a lean, white-fleshed fish that is an excellent source of high-quality protein. It is also rich in essential vitamins and minerals, including:

• Vitamin B12: Supports red blood cell formation and neurological function.
• Selenium: A powerful antioxidant that supports immune function and thyroid health.
• Phosphorus: Helps build and maintain strong bones and teeth.
• Niacin: Supports the conversion of food into energy and promotes healthy skin.

Flounder is also low in mercury and high in omega-3 fatty acids, which are known for their anti-inflammatory properties and heart-healthy benefits.

Healthy Ingredients in Flounder Oreganata

In addition to the nutritious flounder, this recipe features several other healthy ingredients:

1. Breadcrumbs: Using whole-wheat or panko breadcrumbs adds fiber and a crunchy texture to the dish, without adding excessive calories or fat.

2. Parmesan Cheese: A small amount of Parmesan cheese provides a savory, umami flavor and a boost of calcium.

3. Fresh Herbs: Parsley and oregano add fresh, aromatic flavors to the breadcrumb topping, enhancing the overall taste of the dish without the need for excessive salt or butter.

4. Garlic: Garlic is a powerful antioxidant and has been shown to have anti-inflammatory properties, making it a healthy addition to this recipe.

5. Olive Oil: Replacing butter with a small amount of olive oil helps to keep the dish heart-healthy and low in saturated fat.

Preparing Flounder Oreganata

The preparation process for Flounder Oreganata is straightforward and easy to follow:

1. Preheat the Oven: Start by preheating your oven to 400°F (200°C), ensuring that it’s ready for the fish to bake.

2. Make the Breadcrumb Topping: In a shallow bowl, combine the breadcrumbs, Parmesan cheese, chopped parsley, oregano, minced garlic, salt, and black pepper. Mix these ingredients well to create a flavorful breadcrumb mixture.

3. Prepare the Flounder Fillets: Place the flounder fillets on a baking sheet lined with parchment paper or a silicone baking mat. Drizzle the olive oil over the fillets, making sure to coat the tops evenly.

4. Top the Fillets: Sprinkle the breadcrumb mixture over the flounder fillets, pressing it gently to help it adhere to the fish.

5. Bake the Flounder: Place the baking sheet in the preheated oven and bake the flounder for 15-20 minutes, or until the fish is cooked through and the breadcrumb topping is golden brown.

6. Rest and Serve: Remove the baked flounder from the oven and let it rest for 5 minutes. Serve the flounder oreganata warm, with lemon wedges on the side.

Serving Suggestions

Flounder Oreganata pairs beautifully with a variety of side dishes to create a well-balanced and healthy meal. Here are some delicious options:

• Roasted Vegetables: Roast a medley of seasonal vegetables, such as Brussels sprouts, carrots, and zucchini, to serve alongside the flounder.

• Quinoa or Brown Rice: Serve the flounder oreganata over a bed of nutrient-rich quinoa or whole-grain brown rice for a complete and satisfying meal.

• Salad: A fresh, leafy green salad with a light vinaigrette dressing is a perfect accompaniment to the flavorful flounder.

• Steamed Broccoli or Asparagus: These vibrant, nutrient-dense vegetables make a great side dish to complement the flounder.

No matter how you choose to serve it, Flounder Oreganata is a delicious and healthy option that’s sure to please your taste buds and nourish your body.