Spanish Flounder Recette

Experience the bright, fresh flavors of Spain with this easy-to-make Spanish Flounder recipe! Flaky flounder fillets are topped with a vibrant medley of Mediterranean vegetables and a zesty lemon-wine sauce, then baked to perfection. Ready in just 30 minutes, this recipe is perfect for a weeknight dinner or a special occasion.

Préparation 15 min

Cuisson 30 min

Calories 574 kcal

Protéines 175g

Note Soyez le premier

124

Recette Actions

Partagez cette recette :

Recette Auteur

L'équipe cuisine de Forktionary

Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour Spanish Flounder

Flounder Fillets
Garlic Clove
Tomatoes
1/4 cup chopped fresh parsley
1/2 cup thinly sliced cucumbers
White Wine
1/2 cup chopped onion
2 tablespoons lemon juice
1/2 cup chopped green bell pepper
1 teaspoon dried marjoram
2 tablespoons butter

Cook Smarter with Sous, Your Kitchen Companion

Missing an ingredient for this Spanish Flounder? Need a perfect wine pairing or a healthy side dish idea? Don't guess—ask Sous! Your AI-powered sous-chef is ready to help you swap ingredients, adjust serving sizes, and discover flavor tips in seconds.

Comment préparer Spanish Flounder

Preheat oven to 375°F (190°C).
Lightly grease a baking dish.
Place 2 (6-ounce) flounder fillets in the prepared baking dish.
Arrange 1/2 cup thinly sliced tomatoes and 1/2 cup thinly sliced cucumbers over the fish.
In a medium saucepan, melt 2 tablespoons of butter over medium heat. Add 1/2 cup chopped onion and 1/2 cup chopped green bell pepper. Cook until softened, about 5 minutes.
Add 2 cloves minced garlic and cook for 1 minute more, until fragrant.
Remove from heat and stir in 1/4 cup chopped fresh parsley, 1/4 cup dry white wine, 2 tablespoons lemon juice, and 1 teaspoon dried marjoram.
Pour the sauce evenly over the fish and vegetables.
Bake for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
Serve immediately with cooked wild rice.

Nutrition Information (Approximate per serving)

Sodium

19 g

Sugar

25g

Fat

43g

Carbs

Recipe Categories (Choose a category and find related recipes!)

Main Courses Main Dish / Dinner Seafood European Mediterranean Healthy Gluten Free Spring Recipes Summer Recipes Baking 30 Minutes Or Less

Recipe Tags (Choose a tag and find related recipes!)

Questions fréquentes

Combien de temps faut-il pour préparer Spanish Flounder ?

Spanish Flounder prend environ 45 minutes du début à la fin — environ 15 minutes de préparation et 30 minutes de cuisson.

Combien de calories contient Spanish Flounder ?

Spanish Flounder contient environ 574 calories par portion, avec environ 175 g de protéines, 4 g de glucides et 26 g de lipides.

De quels ingrédients ai-je besoin pour Spanish Flounder ?

Les principaux ingrédients de Spanish Flounder sont Flounder Fillets, Garlic Clove, Tomatoes, Parsley, Cucumber, White Wine. Consultez la liste complète avec les quantités ci-dessus.