Easy Garlic Parmesan Baked Flounder

• 份量: 6 servings
• 活動時間: 5 minutes
• 總時間: 20 minutes

食材

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

步驟

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).

營養

• 卡路里: 204.3 kcal
• 總脂肪: 13.5 g
• 飽和脂肪: 3 g
• 不飽和脂肪: 9.1 g
• 反式脂肪: 0.1 g
• 膽固醇: 49.8 mg
• 鈉: 326.2 mg
• 總碳水化合物: 5.9 g
• 膳食纖維: 1.4 g
• 總糖: 2.5 g
• 蛋白質: 15.4 g