Description
Savory “Italian Style Flounder” brings Mediterranean coastal charm to your dinner table with delicate fish kissed by robust herbs and zesty seasonings. Fresh ingredients dance together, creating a simple yet elegant meal that transports senses straight to Italian shorelines you’ll want to savor completely.
Ingredients
Scale
Main Protein:
- 2 pounds (907 grams) flounder fillets
Herbs and Spices:
- 2 teaspoons dried basil
- 1 teaspoon garlic powder
- Salt and pepper to taste
Complementary Ingredients:
- 1/2 tablespoon (7.5 milliliters) butter
- 1 tablespoon (15 milliliters) lemon juice
- 1/2 cup (120 grams) diced fresh tomato
Instructions
- Prepare a medium baking dish and set oven temperature to 350°F for optimal fish preparation.
- Gently place flounder fillets in the prepared dish, ensuring even placement for consistent cooking.
- Distribute small butter pieces across the fish surface to enhance moisture and richness.
- Season the fillets with salt and freshly ground black pepper, creating a balanced flavor profile.
- Drizzle fresh lemon juice over the fish to add brightness and help tenderize the delicate protein.
- Evenly scatter diced tomatoes across the seasoned flounder, providing vibrant color and additional moisture.
- Sprinkle chopped fresh basil and garlic powder to infuse the dish with classic Italian aromatics.
- Cover the baking dish with aluminum foil to trap steam and prevent fish from drying out.
- Bake in the preheated oven for approximately 30 minutes, checking fish for flaky texture and translucent center.
- Remove from oven and let rest for 2-3 minutes before serving to allow flavors to meld and fish to settle.
Notes
- Choose fresh, high-quality flounder for the best flavor and texture, ensuring the fish is firm and has a mild ocean scent.
- Substitute flounder with other delicate white fish like tilapia or cod if unavailable, maintaining similar cooking times and techniques.
- Enhance the Mediterranean profile by adding a sprinkle of dried oregano or a handful of kalamata olives before baking for extra depth.
- For a lighter version, replace butter with olive oil and use fresh garlic instead of garlic powder to reduce calories and boost natural flavors.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Dinner, Lunch
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 4
- Calories: 185
- Sugar: 2 g
- Sodium: 150 mg
- Fat: 4 g
- Saturated Fat: 2 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 1 g
- Protein: 34 g
- Cholesterol: 80 mg