Easy Baked Flounder Oreganata

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 25 minutes

材料

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)

手順

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.

栄養

• カロリー: 289 kcal
• 脂肪総量: 19 g
• 飽和脂肪: 4 g
• 不飽和脂肪: 13 g
• トランス脂肪: 0.01 g
• コレステロール: 40 mg
• ナトリウム: 770 mg
• 炭水化物総量: 10 g
• 食物繊維: 1 g
• 糖質総量: 1 g
• タンパク質: 15 g