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Fans of low-calorie food try to prepare delicious dishes to diversify their diet. Flounder baked in the oven, a simple recipe of which many cooks know, is a truly dietary delicacy. An exquisite inhabitant of the sea depths contains only 3% fat, so it is ideal for a delicious dinner or snack. The fish is baked in foil, sleeve, with vegetables, mushrooms and spices. There are many options for its preparation, but we explore the most popular.
When buying frozen flounder, you should pay attention to the thickness of the ice crust. The thinner it is, the fresh fish.
Deep beauty in sour cream
This simple recipe for flounder baked in the oven can cook even a smart teen in your home kitchen. The main rule is to follow the recommendations. First we will find out what foods are required for the dish:
- several flounder carcasses (3 or 4);
- four spoons of sour cream;
- hard cheese;
- greens of dill;
- ground pepper;
- Fish thoroughly washed under the tap. Remove the insides, tails and fins. Wipe dry with paper napkins.
- In the bowl mix sour cream, chopped dill and lemon zest.
- Lay the flounder on a sheet of foil. Abundantly rub the prepared sauce from sour cream.
- Slices of tomatoes are spread over the fish carcass.
- Grate the cheese on a grater and cover the workpiece.
- The product is wrapped in foil. Send to the oven, heated to a maximum temperature of 180 degrees. Bake for 30 minutes.
Since flounder has a clearly expressed aroma of iodine, it should be neutralized. For this, the fish are soaked in milk for about 60 minutes.
Sea fish with soy sauce
Baked in the oven flounder, a simple recipe of which we will consider, even the hardcore gourmets will like. Fish is prepared in a sleeve with the addition of a delicious sauce. Let's get acquainted with a simple set of ingredients:
- two pieces of flounder;
- soy sauce;
- lemon juice;
- garlic (2 cloves);
- Bay leaf;
- condiments for every taste.
The method of cooking baked in the oven flounder, with the help of a sleeve, consists of simple steps:
- First they cut the fish. Cut fins, head and tail. Remove the soft internals.
- A well washed fish is watered with soy sauce, squeezes lemon juice and thinly sliced garlic over the carcass. The billet is left for 15 minutes so that it is impregnated.
- Next flounder packed in a sleeve, along with the rind of the remaining lemon. Bake for a quarter of an hour at a temperature of 200 ° C.
To hot air can freely circulate in the sleeve, it is desirable to make it a few small holes.
Harmony of taste - fish and vegetables
This popular recipe for flounder baked in the oven is often used by the chef in prestigious restaurants. The product includes:
- fillets of frozen flounder;
- fish seasoning;
- sour cream;
- vegetable oil;
Phased technology for creating dishes:
- Flounder fillets are thoroughly washed in clean cold water.
- Onions are released from the husks, washed, shredded and doused with boiling water to eliminate bitterness.
- Squeezed onions are mixed with sour cream to make a homogeneous mass.
- On the shape of the oven, greased, spread the fish. Sprinkle it with salt and spices.
- Over the flounder pour sour cream sauce and onions. Next, put the peeled potatoes, cut into slices.Add pepper "Chile" and salt.
- The dish is placed in the oven for 40 minutes. Give to the evening meal fans of low-calorie food.
Consider another wonderful recipe for baked flounder, which was loved by fans of dietary dishes.It provides for a set of simple products:
- plaice of flounder;
- salt to taste.
First, the fish are cleaned, removing giblets, gills, tail, fins. Then thoroughly wash in a bowl, often changing the water. Spread on the table to leave excess fluid.
Each fish is rubbed with salt, pepper and poured with lemon juice. Put it in a bowl, sent to a cold place for about 3 hours.
Small size tomatoes cut into cubes or circles.The taste of the dish is not affected.
Those who do not like the skin of tomatoes can dip vegetables in boiling water for a few minutes and easily remove it.
On the greased baking sheet lay the pickled fish. On top of it lay tomatoes and bake in the oven for 35 minutes.
Flounder in batter
This simple fish dish can be cooked in just 40 minutes and served as a light dinner for the home.
- fish (flounder);
- Rye flour;
- sea salt with herbs;
- vegetable fat.
Cleaned flounder thoroughly washed and spread on a paper towel. While she dries, cook the egg: salt and egg whisk, after which rye flour is poured in small portions.
Next flounder dipped in egg mixture, spread on a baking sheet and again watered with the remnants of batter.Place in the oven for a quarter of an hour at a temperature of 180 ° C.Serve with mashed potatoes and vegetable salad.