Easy Garlic Parmesan Baked Flounder

• 分量: 6 servings
• 調理時間: 5 minutes
• 総時間: 20 minutes

材料

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

手順

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).

栄養

• カロリー: 204.3 kcal
• 脂肪総量: 13.5 g
• 飽和脂肪: 3 g
• 不飽和脂肪: 9.1 g
• トランス脂肪: 0.1 g
• コレステロール: 49.8 mg
• ナトリウム: 326.2 mg
• 炭水化物総量: 5.9 g
• 食物繊維: 1.4 g
• 糖質総量: 2.5 g
• タンパク質: 15.4 g