Flounder fish is very tasty and healthy, although many consider it to be worthless for cooking. The main thing is to be able to cook it. Then this fish will literally melt in your mouth.

The Black Sea flounder has a characteristic smell of iodine. Some people consider this flavor a positive feature of fish. But if you do not like it, just soak the carcass in milk for about half an hour. Mediterranean and Atlantic flounder smells of freshly cut cucumber. In all species of this fish, phosphorus, vitamin B 12 and omega-3 fatty acids are present. In addition to the excess iodine in the Black Sea flounder, it has a good effect on memory and boosts immunity, it also has a lot of proteins. This is a lean fish. Its calorie content is only 90 kcal per 100 grams of product. So it is recommended to eat people who monitor their weight.

Fish cutting

If you are not a fan of the saturated iodine smell, try to get rid of it. The focus of this particular fragrance is in the skin on the dark side of the flounder. Turn the fish upside down with a light abdomen and cut off the head. Cut the flounder with gloves so as not to get hurt by the spikes. Then cut the fins and tail. With a sharp knife, open the abdomen and take out the dark triangular "bag" with the insides. Then make an incision along the entire ridge of the flounder and remove the skin with a stocking, starting from the tail. Whatever recipe for flounder we take in the oven, most of them indicate that we need to deal with fillets. So you have to suffer a little to separate the meat from the bones. And to be absolutely sure about the smell, we can withstand fish in milk.

Flounder in sour cream

This fish is often baked in foil. This method of preparation does not allow the flounder to dry out, and it remains juicy. In foil, the fish also better absorbs the smells of various spices and seasonings. And we compensate for the lack of fat in this recipe with sour cream. Pour the prepared four carcasses with lemon juice, sprinkle with salt and black pepper. While the fish is pickling, prepare the sour cream sauce. Mix in a bowl chopped dill and lemon zest. Knead with four tablespoons of sour cream. We lay out each flounder on a sheet of cooking foil, cover it with sauce, put tomato mugs on top and sprinkle with hard cheese. Wrap in an envelope so that when baking, juice does not spill out. Preheat the oven 180 degrees. Envelopes are laid on a baking sheet. Flounder in foil in the oven is baked for about half an hour. Then carefully, so as not to get burned, we unfold the aluminum and serve the fish with a side dish and a slice of lemon.

Flounder with vegetables

This recipe can be used for both fillet and whole fish, even with a dark skin. It is easily removed later. But fish must first be marinated. Salt it, pour white wine and set it aside. Further, the recipe for flounder in the oven with vegetables advises us to cut the onion, bell pepper into thin half rings, grate the carrots coarsely. We passer all these vegetables in vegetable oil, salt them and sprinkle with spices. We take heat-resistant dishes and begin to lay our dish. Put fried vegetables below. On them - fish. Flounder can be covered with thin circles of lemon and tomato. To create an appetizing crust in a dish, use a silicone brush to lubricate the top of our masterpiece with a thin layer of olive oil. Preheat the oven to 180 degrees. We bake flounder with vegetables there until cooked (about 20 minutes, depending on the size of the fish). Check with a fork - if the meat on the fault is dull, you can turn off the oven. We serve the finished dish, decorating it with herbs, lettuce leaves and olives.

Another way to cook flounder in the oven with sour cream

Gutted fish carcasses (about a kilogram), rub with salt and put in a saucepan, oiled. It is advisable to place the flounder belly up. Sprinkle with vegetable oil, cover with a lid or parchment paper and bake in the oven for an hour at medium power. From time to time we stretch the stewpan and pour the top of the fish with oil, which is collected at the bottom of the dishes. It is very easy to remove the skin from the finished flounder. In a frying pan, dissolve two tablespoons of butter, fry half a glass of flour until barely pink. Gradually pour sour cream (200 grams). Constantly stir the sauce so that no lumps form. Salt, pepper, put in a water bath. Bring to the desired consistency. We pull out the stew-pan, fill the fish with sauce and set it to cook for another ten minutes.

Zucchini Recipe

If you use the culinary sleeve, you get a very tender and juicy flounder baked in the oven. Recipe for fish with zucchini recommends us to pickle carcasses cut in lemon juice and spices. We cut the average zucchini (you can zucchini) with washers, pour them with salt, leave for a while, and then drain the allocated juice. We put fish in the sleeve. Around it we spread circles of zucchini. All watered with marinade. We tie the sleeve, but with a needle we make several holes in it so that the steam comes out. Bake in an oven preheated to 180 ° C for about half an hour.

Fish under two cheeses

How to cook flounder in the oven for a festive table? If you want something special, stock up with Parmesan and Suluguni - both varieties are 50 grams per two fish. First, gut the flounder, dry with a napkin, sprinkle with spices. We put the carcasses in shape. Sprinkle with chopped onion. Cover with grated carrots. Lay the pieces of butter on top and sprinkle with grated suluguni and parmesan. We heat the oven to 200 degrees and bake the fish until golden brown for about twenty minutes. As a variation of this recipe, you can try replacing two cheeses with one - salted feta cheese. In this case, it is appropriate to attach finely chopped dill to onions and carrots. You can also recall the main way to cook flounder in the oven: use foil so that the fish absorb the aromas of vegetables and herbs as much as possible.

This resident of the sea is considered one of the most dietary dishes, since there is only 3% of fat in it! Of course, fried in oil, it will not be useful, but flounder in the oven is a recipe for gourmets who monitor their figure and health. This is a great option for a delicious light dinner for the whole family! Moreover, cooking it is not so difficult. So, we will present several ways to bake it in the oven in foil, in the sleeve, etc.

This is the easiest recipe for making sea fish. For him, we need to prepare products:

So, how to prepare a flounder.

We wash and scald the fish with boiling water, scrape off the scales, gut them and remove the tails, fins. The second time we wash everything outside and inside, remove the remaining water with paper towels. Lubricate the resulting fillet with salt and pepper, spray with oil. While we leave the fish - let it absorb the spices.

If it smells too much of iodine, then before cooking it is better to soak it in milk for about half an hour.

At this time, we clean the onions and cut them into thin rings. On a baking sheet we put a sheet of foil, a little smear with oil, put onions. Then we put, and on top again lay out the onions.

For a brighter and more unusual taste, you can use other spices, for example, rosemary or basil. There are also special seasonings for fish. But the main thing is not to use them in too much.

Carefully wrap the fish in foil so that the juice does not leak when cooking. You can wrap a second layer. We heat the oven to 200 degrees. Bake for 30 to 40 minutes.

Baked with lemon

Another simple, traditional way to cook flounder fillets in an oven using a minimal amount of ingredients. We need:

My filet. If you use a whole carcass, pour boiling water over it, cut off the head and tail, then clean it from the insides, scales and cut off the fins. The baking dish or baking sheet is covered with foil (then the juice will remain and the form will not be too dirty). Rub the fish with salt and, if desired, other spices. We put it in the dishes, put a little butter on top. We bake in an oven warmed up to 180 degrees for 15-20 minutes.

At this time, cut the lemon into thin rings, chop the parsley. We get the fish, sprinkle it with lemon juice, put the circles of lemon and parsley. We’ll put some more butter on top. We send back to the oven for 5 minutes.

Baked with sour cream

This option of cooking this sea fish is not more difficult, but it is somewhat more interesting, since the taste is more delicate thanks to sour cream. We need such a list of products:

All the ingredients are mine. If we use a whole carcass, then clean it. We bake either in a refractory saucepan or in other dishes with thick walls. Before you put the fillet of flounder, grease with butter. We wipe the fish with salt and put it into a mold, sprinkle with vegetable oil and cover with a lid or parchment.

We heat the oven to 160 degrees and bake the dish for an hour, sometimes treating it with marinade that accumulates at the bottom of the mold.

While the flounder is in the oven, prepare the sour cream sauce. To do this, fry the flour in butter until golden brown. Then gradually pour the sour cream, thoroughly stirring. Salt, pepper and put the ready-made sauce in a water bath.

We take out the fish dish, pour it with sour cream sauce and bake another 10 minutes.

With tomatoes

With such a recipe, you don’t even have to think about - instead there will be delicious baked tomatoes!

Ingredients:

• Flounder (fillet or whole) - about a kilogram;
• Tomatoes - 3 pcs;
• Lemon - 1 pc;
• Fresh greens;
• Spices to taste.

As always, wash and clean the fish, wipe it with salt and spices, and then pour over lemon juice, let it brew. wash and cut into cubes. Grind the greens.

Lubricate the form with vegetable or butter, spread the fish pieces. You can cover the foil, then you do not need to lubricate it. Put tomatoes on top of the fish. Bake in the oven at a temperature of 190 degrees for about half an hour. Then we pull out, sprinkle with herbs and return to the oven for another 10 minutes.

With zucchini in the sleeve

You can bake this fish not only in foil or just in shape, but also in the sleeve. This method of baking allows you to cook the dish immediately with a full garnish. Our proposed option is with. Very unusual autumn dish!

We need the following products:

• Flounder - about 1 kg:
• Large zucchini - 1 pc;
• Spices - to taste;
• Lemon is half.

Good appetite!

On Thursdays, I always try to cook something out of fish, the tradition is so peculiar to me. Or from childhood I remembered: “Thursday is a fish day,” I don’t know, but a fact. So this Thursday I cooked the Black Sea flounder baked in the oven.

The fish is tender, tasty, cleaned without problems and cooks very quickly. I recommend taking chilled fish, when choosing, you need to pay attention to the following properties:

• flounder - sea fish, so the smell is mild, it should not be interrupted by odors;
• gills should be pink, eyes - clean.
• the skin is slightly rough to the touch, in no case slippery, when pressed with a finger it should take its original form.

Flounder fillet is rich in healthy vitamins and minerals. The composition also contains polysaturated Omega-3 acids, necessary for the beauty and youth of the skin.

How to bake flounder in the oven - a step-by-step recipe for cooking

Ingredients

• fish - 2 pcs. (by the number of servings);
• garlic - 4 cloves;
• parsley - 1 bunch;
• lemon - 1 pc.;
• ginger (powder) - 1 tbsp. l;
• salt to taste;
• vegetable oil - for lubricating the foil.

Cooking time: 45 minutes

Servings Per Container: 2

Cooking

1. Prepare all the ingredients.

For baking, it is better to take chilled flounder

2. Flounder thoroughly with clean water. We clean it from the insides, if there is caviar, leave it. We remove excess moisture with paper towels or napkins. Cut off the head with gills and fins.

It is more convenient to cut fins with scissors.

3. In a bowl, mix ginger and salt.

4. Peel the garlic and chop the lemon. The quantity depends on the size of the fish. I put in each 2 cloves of garlic and two slices of lemon, because the fish is medium-sized.

5. Cut a piece of foil (the size should be equal to two lengths of fish). Lubricate it with vegetable oil. Put the prepared flounder on the foil. Fill the carcass with parsley, lemon and garlic. From all sides rubbed with a mixture of ginger and salt. Put lemon slices on top.

If you want the fish to be juicier, make an onion pillow, for this we cut onions in half rings and spread on foil, lay the fish fillet on top.

6. Wrap the fish in foil, put on a baking sheet. We send to the oven, preheated to 230 degrees for 25 minutes. When the fish is ready, sprinkle it with lemon juice, let it stand for a while and after a few minutes serve to the table. As a side dish, I prepared a vegetable salad of tomatoes, bell peppers and herbs. Dressed him with olive oil and sprinkled with flax seeds.

In this way, you can cook any fish. And the side dish is either boiled potatoes, or, as in my case, a vegetable salad. It will be delicious! Bon Appetit!

Flounder is very easy to prepare fish, juicy and dense meat which is difficult to dry. Cooking in foil makes it even easier to save all the juices from the fish. It was about that in foil that we decided to talk about in this article.

Foil baked flounder

Ingredients:

• lemon zest - 2 tsp;
• olive oil - 1 tbsp. a spoon;
• salt pepper;
• garlic - 2 cloves;
• flounder fillet - 4 pcs.;
• vegetable oil.

Cooking

Mix lemon zest with olive oil, salt and pepper. Pass the garlic through a press and also add to the oil mixture. Rub the fish fillets with garlic oil and wrap them with foil. Cooking flounder in foil will take about 8 minutes at 210 degrees, after which the fish can be served to the table with a slice of lemon and a side dish of.

Foil Flounder Recipe

Ingredients:

• flounder fillet - 4 pcs.;
• grated "Parmesan" - 1/2 tbsp .;
• bread breading - 1/2 tbsp .;
• capers - 1 tsp;
• salt, pepper - to taste;
• butter - 2 tbsp. spoons;
• lemon juice - 1 tbsp. a spoon.

Cooking

Salt and pepper the flounder fillet on both sides, then wrap it with foil and put in the oven preheated to 210 degrees for 5-7 minutes. We put the semi-finished fish on a greased baking sheet and evenly distribute on its surface a mixture of grated Parmesan and breading. We bake the fish for another 10 minutes at 180 degrees, or until a golden crust forms on the surface.

While the fish is baked, we will do the sauce. Melt the butter in a saucepan and mix with capers and lemon juice. Add salt and pepper to taste. We serve fish with sauce to the table.

Recipe for flounder in foil with vegetables

Ingredients:

Cooking

Before you prepare the flounder in foil, salt the fish fillet on both sides and set aside for a while. Rub carrots and parsnips and mix with oil and a pinch of salt. In another small bowl, combine the butter with chopped thyme and lemon zest.

Divide the grated carrots and parsnips into 4 servings, each of which we put a slide in a baking dish. On top of the vegetable slides we put the fillet of flounder and distribute the oil mixture on top of it. Cover the dish with foil and bake for 20 minutes at 190 degrees, and then another 10 without foil.

Many are sure that a simple and affordable flounder fish is suitable only for frying. I want to reassure you and show you how to bake flounder in the oven - whole, slices of filet, in foil and sleeve. Gentle dietary meat of sea fish contains many useful substances. Frying adds calories, boiled is not too tasty. Cooking in the oven allows the gift of the sea to fully reveal the taste, and I will provide you with recipes.

How tasty to bake flounder

A good recipe is only the beginning. It is important to know how to properly carve the flounder, to get rid of the not too pleasant smell that accompanies any sea fish.

Cooking healthy fish in the oven is very simple. But experienced housewives know that if you add a few products, you can make many different dishes. Add potatoes, other vegetables - bell peppers, carrots, tomatoes. Flounder is very friendly with onions, helping to eliminate the marine aroma, because of which many neglect fish.

Several methods of baking are known - on a baking sheet, in a sleeve, wrapped in foil.

• To eliminate the tasteless smell, you can soak the carcasses in milk. Well seasoning for fish sold in stores helps. In almost all recipes, lemon is also found, which also helps to remove the aroma of iodine and improves the taste of meat.
• When cutting, it is not necessary to remove the head of the carcass if you are going to cook in the oven.
• You can bake a flounder whole by dividing slices or cutting into fillets.

Whole flounder in the oven

Small copies are best baked whole. However, large fish is also suitable, flounder meat is juicy. The recipe is suitable for baking in a sleeve and foil. You will find a couple more baking recipes on the site.

Would need:

• Flounder carcass - 1.5 kg.
• Sunflower oil - a spoon.
• Butter - a spoon.
• Lemon.
• A bunch of parsley with dill, pepper and salt.

How to cook a flounder tasty:

1. Remove the butter from the refrigerator, it should soften a little.
2. Butcher the fish, freeing from entrails, heads and fins.
3. Put on the board with the light side up, make several transverse cuts. 2-3 is enough, based on the size of the carcass.
4. Mix pepper with salt. Rub the mixture with the fish, trying to get the spices into the slots.
5. Transfer to a bowl, sprinkle with juice from ½ part of a lemon. Set the workpiece aside for a quarter of an hour.
6. Turn on the oven, warm to 220 o C.
7. Divide the rest of the lemon in circles.
8. Grease a baking sheet with lean butter, put the whole flounder.
9. Place the pan in the oven. Bake first 25 minutes.
10. Take out the fish, insert the lemon circles into the slots.
11. Re-bake for 25 minutes.
12. While the dish is cooking, chop the greens, put in the butter. Stir the mass well.
13. Remove the flounder from the oven, remove the lemon wedges. Spread with dill oil. And return for baking for 2-4 minutes.

Oven baked flounder in the sleeve

A healthy diet dish that is amazingly easy to make.

Take:

• Flounder - a pair of carcasses.
• Soy sauce - 30 ml.
• Lemon - ½ of the fruit.
• Bay leaf.
• Garlic - a pair of cloves.

Cooking:

1. Make several cuts in the fish carcasses. Pour in soy sauce, trying to get inside, squeeze juice from half of citrus. Sprinkle the fish.
2. Make gruel from garlic cloves and coat the carcasses. Leave for a quarter of an hour - marinate.
3. Hide the flounder in a sleeve. There is a desire, then cut the zest of a lemon, and stick it next.
4. Make a couple of small holes in the sleeve to allow air to escape.
5. Cook at 200 ° C, the time is 15-20 minutes.

Tasty flounder in foil with onions

A stunningly simple recipe for a delicious meal. Flounder turns out very juicy.

Take:

• Fish fillet - 500 gr.
• Bulb.
• Lemon.
• Olive oil, salt, any herbs, spices for fish (ready-made packaging).

Step by step cooking:

1. Cut the finished flounder fillet in portions.
2. Halve the lemon, squeeze the juice. Separately, make a mixture of salt, seasoning for fish and pepper.
3. Grate fillet slices with a mixture of spices, salt, pepper. Sprinkle with juice.
4. After 30 minutes, the fish will marinate.
5. During this time, cut the onion rings, scald with boiling water. Hold for a minute and wring out.
6. Line the bottom of the shape of the foil sheets, coat with oil.
7. Make a pillow of onion rings. Lay pieces of pickled fillet on top. I advise the remaining lemon juice to mix with a spoonful of olive oil and grease the top of the fish.
8. Cover the edges of the foil so that there are no holes.
9. Bake in the oven at 200-220 ° C. Cooking time 20 minutes. Then lower the temperature in the oven to 180 degrees. And continue baking for another 10 minutes. Remove the form, open the foil and send for the last 5 minutes. Appetizing crust appeared - get it.

Italian flounder video recipe with tomatoes

A simple recipe for flounder in sour cream with potatoes

Make flounder slices or bake whole fish, decide for yourself.

• Fillet, or carcass of flounder - kilogram.
• Potato - a kilogram.
• Sour cream - 300 ml.
• Large onion.
• Red hot pepper - pod.
• Seasonings for fish, sunflower oil, salt.

How to cook:

1. Cut the carcass of the cut fish into pieces, or leave whole.
2. Peel the potatoes, cut them in circles or slices.
3. Free the chili pepper from the seeds and divide by the rings. Add to potatoes and mix.
4. Cut the onion in half rings, pour over boiling water.
5. Put sour cream in a bowl, add onion rings. Mix.
6. Lay the foil on the bottom of the mold, coat with oil.
7. Arrange the carcass (slices), sprinkle with fish spices, salt.
8. Cover with sour cream and onion. Spread potato slices near or at the top. Wrap the foil.
9. Flounder baking time 40 minutes at 180 o C.

There is no cheese in this recipe, but it literally asks here, agree? If there is a desire, about 5-10 minutes before the end, remove the form, unfold the foil and sprinkle the dish with grated cheese. When the chips melt - get it.

If you want to bake fish in your sleeve - do not stop yourself, the recipe is great. Only have to do without cheese.

Oven baked flounder with vegetables

Flounder with vegetables is a full meal for dinner. It cooks very quickly, looks appetizing.

You will need:

• Flounder carcasses - 1 kg.
• Carrots, onions, sweet peppers - 200 g each.
• Tomatoes - 300 gr.
• Lemon.
• Cream cheese
• Vegetable oil, fish seasoning to taste, salt, parsley.

Bake:

1. Cut the cleaned carcass of flounder in portions, grate with seasonings, salt. Squeeze the juice from the citrus, sprinkle the pieces.
2. While the fish is pickling, prepare the vegetables - grate the carrots coarsely, chop the onion in half rings, divide the bell peppers into strips.
3. Cut tomatoes into slices. Chop the parsley.
4. Put vegetables with parsley in a bowl, stir.
5. Grate or dice the cheese, send it to a bowl of vegetables.
6. Line a baking sheet with baking paper, oil it and put pieces of flounder.
7. Cover with vegetable mixture.
8. Put a baking sheet in the oven heated to 200 о С, cook for 40 minutes.
9. If you notice that the top is too caked - cover with foil.

A video recipe for flounder - a French-style cooker in the oven with a detailed story of step-by-step actions. Let it be delicious!