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We’ve all heard of chicken parmesan and eggplant parmesan, but fish parmesan…not so much! However, when you think about it, it makes perfect sense. Fish has a meaty texture and a light delicious taste that just begs for the addition of some great melty cheese.
If this sounds as good to you as it does to us, read on to find out more about our recipe as well as other dinner ideas you can create using flounder as your main ingredient.
Mozzarella Baked Fish Recipe
The recipe we provide here is not only delicious, but it is also easy to make. It requires only six ingredients, flounder, mozzarella, cheese, tomato, oregano, salt, and pepper.
Start by putting the fish in a large baking dish. Sprinkle with salt pepper and oregano. Top with cheese and tomato slices. Put in the oven to bake for 10-15 minutes and you have a meal that is healthy and delicious.
Note: This is very much like other parmesan dishes, but we substituted the marina sauce with tomato. The marinara would not work as well with the fish taste and would overpower the filet. The tomato is much lighter but still provides the flavoring required in parmesan recipes.
This meal is not only tasty, but it is quite healthy as well. Flounder is a good source of protein. It is low in fat and calories. It is also rich in phosphorus, magnesium and B vitamins.
Tomatoes are a good source of antioxidants and lycopene. They are rich in vitamin C, potassium, folate and vitamin K. They have been shown to reduce the risk of heart disease and cancer.
Cheese is a good source of calcium which can be beneficial to bone health.
Of course, there are many variations you can make on this recipe. You can use different kinds of fish or include other vegetables. Spinach and onions are some ideal additions.
This is a delicious dish that works perfectly with rice, pasta or a nice, fresh salad.
Flounder Dinner Ideas
If you enjoy flounder, there are many meals you can make using it as the featured ingredient. Here are a few ideas.
Baked Flounder with Fresh Lemon Pepper: Another simple dish to make, this requires just a few ingredients; lemon rind, olive oil, black peppercorn, and garlic cloves. To prepare the dish, mix ingredients together, rub into the flounder and bake.
Hoisin Flounder: Hoisin is a thick fragrant sauce often used in Asian cooking. It gives your flounder a great taste that works well when served over brown rice with snow peas and shiitake mushrooms.
Baked Flounder with Panko and Parmesan: Combine bread crumbs with butter, parmesan cheese, salt, pepper, and thyme to make a light breading that will give your flounder a delightful light, crispy taste.
Baked Flounder Filets in Lemon Soy Vinaigrette: The flavorings for the flounder in this recipe include garlic, lemon juice, soy sauce, vinegar, sugar, and salt. These all work to take the taste of your flounder up to 11.
Pan-Fried Flounder: Fry your flounder in flour to give it a great, crispy texture. Add lemon juice and pour in capers to make this a meal your whole family is sure to remember.
Flounder makes a great base for any meal. It is light and healthy, and its taste works well with various combinations of ingredients. What is your favorite way to serve flounder in your home?Print
The recipe we provide for baked mozzarella fish is not only delicious, but it is also easy to make. It requires only six ingredients!
- 2 pounds thick flounder, or sole, fillets
- Salt and pepper to taste
- ½ teaspoon dried oregano
- 1 cup shredded mozzarella cheese
- 1 large fresh tomato, thinly sliced
- Butter large baking dish. Arrange fish in a single layer. Sprinkle with salt, pepper, and oregano.
- Top with shredded cheese and tomato slices.
- Bake, covered, at 425°F for 10 to 15 minutes, or until fish flakes easily.
- Category: Main Course
- Method: Baking
- Cuisine: American
Keywords: flounder dinner ideas, mozzarella baked fish recipe