- Garlic cloves, minced (SEO-friendly for enhanced taste)
- Olive oil (healthy fat for cooking)
- Salt and pepper (essential seasonings)
- Dried herbs (such as oregano and thyme) (keyword: dried herbs)
- Panko breadcrumbs (for texture and binding)
- Cherry tomatoes, halved (add color and freshness)
- Fresh parsley, chopped (SEO-friendly for garnish and flavor)
- Parmesan cheese, grated (optional but adds depth of flavor; keyword: parmesan)
- White wine (use if available for extra moisture and taste)
Steps
### Baked Stuffed Flounder Main Dish Recipe
#### Introduction to the Recipe
Are you looking for a delicious and elegant way to serve fish? Try this baked stuffed flounder main dish! This recipe is perfect for special occasions or family dinners, packed with flavor while remaining healthy.
#### Ingredients
- 4 flounder fillets (about 6 ounces each)
- Salt and pepper, to taste
- 1 tablespoon olive oil
- 2 cups mixed vegetables (such as mushrooms, onions, bell peppers), finely chopped
- 1 cup cooked quinoa or rice
- 1/3 cup crumbled feta cheese
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons lemon juice
- 1 clove garlic, minced
#### Equipment Needed
- Baking sheet
- Aluminum foil
- Knife and cutting board
- Mixing bowl
- Spatula or fork
### Detailed Steps to Make the Baked Stuffed Flounder
1. **Preheat Your Oven:**
- Preheat your oven to 400°F (205°C). This ensures that the stuffed flounder cooks evenly.
2. **Prepare the Filling:**
- In a mixing bowl, combine cooked quinoa or rice, mixed vegetables, crumbled feta cheese, chopped parsley, lemon juice, and minced garlic.
- Mix well until all ingredients are evenly distributed.
3. **Season the Fish Fillets:**
- Rinse the flounder fillets under cold water to remove any scales or impurities.
- Pat them dry with paper towels to ensure they cook properly.
- Season both sides of each fillet with salt and pepper, ensuring a flavorful base for your dish.
4. **Assemble the Stuffed Flounder:**
- Place each flounder fillet skin-side up on a piece of aluminum foil.
- Spoon the prepared filling onto one side of each fillet, leaving enough space to fold over.
- Fold the fillet over the filling, making sure it is sealed tightly. Use toothpicks if necessary to keep the edges closed.
5. **Bake the Stuffed Flounder:**
- Place the assembled flounder on a baking sheet lined with parchment paper.
- Drizzle each fillet with olive oil for added flavor and moisture retention during cooking.
- Bake in the preheated oven for about 15-20 minutes, or until the fish is opaque throughout and easily flakes with a fork.
6. **Serve:**
- Remove from the oven and let it rest for a few minutes before serving.
- Garnish with fresh lemon wedges and chopped parsley for an extra burst of flavor and color.
### Tips for Success
- Ensure that your flounder fillets are at room temperature before stuffing to make them easier to handle and cook evenly.
- Adjust the filling ingredients based on personal taste preferences. You can also include other herbs like dill or thyme.
- Use a meat thermometer if available, ensuring the internal temperature reaches 145°F (63°C) for safety.
### Conclusion
Baked stuffed flounder is not only visually appealing but also bursting with flavor. This recipe uses simple and common ingredients that can be prepared in under an hour, making it perfect for busy weeknights or elegant dinner parties. Enjoy your delicious meal!
**Keywords:** baked stuffed flounder, main dish recipes, seafood preparation, healthy dinner ideas, fish cooking tips