Baked Flounder with Lemon and Parsley Recipe

Serves/Makes: 4 servings

Ingredients:

  • 15 ounces flounder or sole fillets, cut into 4 equal pieces
  • 1/4 cup fresh lemon juice
  • 4 teaspoons olive oil
  • 3 tablespoons + 2 teaspoons plain dried bread crumbs
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground white pepper
  • 1/2 cup minced fresh Italian flat-leaf parsley
  • Fresh lemon wedges and Italian flat-leaf parsley sprigs, to garnish
How to cook Baked Flounder with Lemon and Parsley:
  • Preheat oven to 350°F (180°C). Spray a 13x9-inch baking dish with nonstick cooking spray.
  • Place the flounder fillets, skin-side down, in the baking dish. Sprinkle them evenly with the lemon juice.
  • Brush each fillet with 1 teaspoon oil. In a small bowl, combine the bread crumbs, salt and pepper; sprinkle evenly over the fillets.
  • Bake the fillets 15 minutes, until the fish is opaque and flakes easily when tested with a fork.
  • Place one fillet on each of 4 plates and sprinkle with minced parsley.
  • Serve the baked flounder garnished with lemon wedges and parsley sprigs.

Notes:

The Baked Flounder with Lemon and Parsley recipe is delicious, simple, and really easy to cook.

Nutritional Value:

Serving (3 ounces fish) provides: 1 fat, 1 1/2 proteins, 1/4 bread, 5 optional calories.
Per serving: 170 calories, 6 g total fat, 1 g saturated fat, 51 mg cholesterol, 278 mg sodium, 6 g total carbohydrate, 1 g dietary fiber, 21 g protein, 45 mg calcium.

Tips:

Use the freshest fish you can find. Besides flounder or sole, red snapper, catfish, and trout are also good choices.


This recipe for Baked Flounder with Lemon and Parsley serves/makes: 4 servings

The Baked Flounder with Lemon and Parsley recipe is adopted from Weight Watchers Slim Ways Italian.

Main Ingredient: Flounder/Plaice (more Flounder/Plaice recipes)
Preparation Method: Baked (more Baked recipes)
Cuisine: Italian (more Italian recipes)

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