This baked white fish topped with a medley of peppers, and tomato vegetable-style salsa is superb in flavors.
Lucky for us we live in Florida and often this is the fresh catch of the day when my husband goes to the beach surf fishing.
I used flounder in this recipe since he caught this fresh however any white fish you have on hand will do just fine I have suggestions below for you.
I love easy fish recipes like this topped with buttery crispy breadcrumbs, it's just really off-the-charts gourmet tasting.
The hardest part is chopping the vegetables or the prep work, then it's done in less than 25 minutes!
Haddock is a wonderful substitution as well as grouper, halibut, and sole to name a few.
So no worries if you can't find flounder!
Scroll down and print the recipe, if you love seafood, this one is bursting with delicious buttery wine and lemon flavors
Easy Steps for Making Baked Flounder
- chop or slice the vegetables you're using
- preheat the oven and oil spray a baking dish
- saute the mushrooms, garlic, and shallots together for a few minutes in olive oil
- place half the mixture in the baking pan then the fish
- top with the rest of that mixture then add the tomatoes and peppers
- sprinkle with breadcrumbs
- drizzle with butter
- add the wine and bake
Ingredients for Bake Vegetable Flounder
- sliced fresh baby bella mushrooms
- minced fresh Italian parsley
- chopped shallots
- garlic, minced
- fresh torn basil
- olive oil or canola oil
- whole plum fresh tomatoes, chopped and peeled
- bell peppers were cleaned and sliced into thin strips
- white wine
- flounder fillets
- Italian flavored breadcrumbs
- melted butter salt and pepper to your taste
Other Seafood Suggestions
- cod
- haddock
- whiting
- Mahi Mahi
- halibut
- cobia
- wahoo
- Chilean seabass
- walleye
- perch
- snook
- sole
- redfish
- grouper
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Baked Vegetable Topped Flounder
Yield: 4
Prep time: 10 MinCook time: 20 MinTotal time: 30 Min
Breadcrumb vegetable topped baked flounder. that makes its own buttery wine sauce while baking.
Ingredients
- 8 ounces of sliced fresh baby bella mushrooms
- 3 tablespoons minced fresh Italian parsley
- 1 tablespoon chopped shallots
- 2 cloves of garlic, minced
- 1/4 teaspoon fresh torn basil
- 1 tablespoon olive oil or canola oil
- 3/4 cup whole plum fresh tomatoes, chopped and peeled
- 1 or 2 bell peppers were cleaned and sliced into thin strips
- 1/4 cup white wine
- 2 flounder fillets, about 3/4 pound
- 2 tablespoons of Italian flavored breadcrumbs
- 2 tablespoons melted butter
- salt and pepper to your taste
Instructions
- Preheat the oven to 350 degrees.
- Grease a deep baking dish that will fit all the fish.
- In a large frying pan heat the oil and saute the mushrooms with shallots and garlic with basil and parsley for around 2 minutes.
- Pour half on the bottom of an oil-sprayed baking dish.
- Add the flounder, and add the rest of the mushroom mixture.
- Top with pepper and tomatoes salt, pepper to taste, and add herbs.
- Pour the wine in.
- Sprinkle with a few tablespoons of Italian-flavored breadcrumbs.
- Drizzle with melted butter.
- Cover and bake at 350 degrees for around 20 minutes or until the fish flakes easily with a fork.
Nutrition Facts
Calories
206Fat (grams)
11.35Sat. Fat (grams)
4.34Carbs (grams)
11.08Fiber (grams)
1.94Net carbs
9.13Sugar (grams)
4.08Protein (grams)
13.63Sodium (milligrams)
208.7Cholesterol (grams)
53.3
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