Easy Garlic Parmesan Baked Flounder

• 분량: 6 servings
• 활동 시간: 5 minutes
• 총 시간: 20 minutes

재료

1 ¼ pound flounder fillet, (sole fillet will also work)

2 medium zucchini, (halved and cut into ½-inch slices, half moons)

1 small red onion, (halved and cut into ½-inch slices, half moons)

Kosher salt and black pepper

3 garlic cloves, (minced)

2 teaspoons dried oregano

½ teaspoon paprika

½ teaspoon cumin

Juice of 2 lemons, (plus more lemon wedges for serving)

¼ cup to 1/3 cup extra virgin olive oil

½ cup grated Parmesan cheese

방향

Heat the oven to 350 degrees F.

Pat the fish dry and season it well with kosher salt and black pepper on both sides. Arrange the fish in a large pan and add the zucchini and onions next to it and season them with salt and pepper.

In a small mixing bowl, add the garlic, spices, lemon juice, and olive oil. Whisk to combine.

Pour the sauce all over the fish and vegetables.

Bake in the heated oven for 7 to 10 minutes, then carefully remove the pan and sprinkle the grated parmesan all over the fish and vegetables. Return the pan to the oven and bake for another 3 to 5 minutes or so until the fish is flaky and the cheese has melted some. (Flounder fillets are thin and should not take too long to cook. Be careful not to overcook them).

영양 정보

• 칼로리: 204.3 kcal
• 지방 전체: 13.5 g
• 포화 지방: 3 g
• 불포화 지방: 9.1 g
• 트랜스 지방: 0.1 g
• 콜레스테롤: 49.8 mg
• 나트륨: 326.2 mg
• 탄수화물 전체: 5.9 g
• 식이섬유: 1.4 g
• 총 당류: 2.5 g
• 단백질: 15.4 g