Easy Baked Flounder Oreganata

• μερίδες: 4 servings
• χρόνος ενεργούς προετοιμασίας: 10 minutes
• συνολικός χρόνος: 25 minutes

Υλικά

⅔ cup Panko breadcrumbs

1 clove garlic (finely minced or grated)

½ cup parmesan cheese

1 tablespoon fresh parsley (finely chopped)

1 tablespoon fresh oregano (finely chopped, or 1 teaspoon dried oregano)

1 teaspoon lemon zest (from about half a medium lemon)

¾ teaspoon salt (plus more for seasoning the fish)

Freshly cracked black pepper (to taste)

¼ cup plus 1 tablespoon olive oil (divided)

4 -6 oz flounder fillets

½ cup dry white wine

2 tablespoons fresh lemon juice

Lemon wedges (for serving)

Οδηγίες

Preheat the oven to 425℉. In a large mixing bowl, add the panko breadcrumbs and grated garlic, then use a fork or your fingers to work the garlic into the breadcrumbs until it's evenly distributed.

Add the grated parmesan cheese, lemon zest, oregano, parsley, ¾ teaspoon salt and pepper to taste, then drizzle in ¼ cup olive oil and mix to combine.

Drizzle the remaining 1 tablespoon of olive oil in a 9x13 inch baking dish, then place the flounder fillets in a single layer, season on both sides with salt and pepper, then pour white wine and lemon juice over the top.

Spoon the breadcrumb mixture over each fish fillet and use your fingers to gently press to adhere.

Bake for about 10 minutes, depending on thickness, or until the flounder is just barely cooked through, then turn on the broiler. Keep a careful watch and rotate the pan as needed to help the breadcrumbs get golden brown and crisp.

Serve the flounder immediately with extra lemon wedges on the side.

Διατροφή

• Θερμίδες: 289 kcal
• Συνολικά Λιπαρά: 19 g
• Κορεσμένα Λιπαρά: 4 g
• Ακόρεστα Λιπαρά: 13 g
• Τρανς Λιπαρά: 0.01 g
• Χοληστερόλη: 40 mg
• Νάτριο: 770 mg
• Συνολικοί Υδατάνθρακες: 10 g
• Διαιτητικές Ίνες: 1 g
• Συνολικά Σάκχαρα: 1 g
• Πρωτεΐνη: 15 g