This is a special recipe. Today with these baked flounder fillets I am starting my participation in the Team Light and Tasty.
I sincerely thank Elena, author of the blog Zibaldone culinario, and Daniela, from the blog Mani in pasta quanto basta, for making me an unexpected and delightful surprise by inviting me to participate in this weekly column of ‘light but tasty’ recipes. I am thrilled that it will now be enriched with my recipes. 🙂
At the end of the recipe, I will also list the other participating bloggers and link to their fish fillet recipes.
Yes, because the topic of this (for me, first) light and tasty Monday is fish fillets.
And I must have had an unconscious premonition when I decided to buy these flounder fillets, which I don’t usually buy, without any logical reason, exactly the day before being contacted by Elena. Coincidence or nothing happens by chance?
But yes! It seems it was the right thing to do, oh yeah. 😀
Before moving on to the recipe, I will leave you with some information about flounder. Are you familiar with this fish? I confess that I made this purchase by sheer chance, just to… uh… get a discount from my frozen food supplier (yes, don’t laugh!, sometimes you buy like that too!).
At the time, I didn’t ask too many questions; my intention was to keep a small supply of emergency fish in the fridge to cook for the kids and especially for our 98-year-old household member, for whom I need tender, easy-to-cook, and completely safe food (which means no hidden bones in the case of fish).
And look at the beautiful outcome these fillets had!, breaded with sesame and chia seeds, I must say, they made quite an impression!
I researched flounder: it is a flat fish from the northern seas, similar to plaice (so similar that it is sometimes passed off as such, so watch out when buying plaice 😉).
Reading various articles (like this one), I understood that flounder is considered less valuable and is therefore cheaper than plaice. Or rather… it would be, because to be honest, I haven’t noticed much of a price difference, oops! 😀
Anyhow, one thing is certain: we liked them very much because they are tender and delicate in taste and texture, and this crunchy seed coating enriches them perfectly.
I also checked the nutritional values, and they are comparable to those of plaice and turbot.
One last note, which I think is useful to report: verify, if or when you buy flounder or other frozen fish, that the packaging indicates they come from sustainable fishing.
Well, I am now ready to write the recipe for the baked flounder fillets with sesame and chia seeds.
Are you ready to read it?
I am happy, with this nutritious and light second course, my Light and Tasty adventure has started off well. 🙂
Enjoy!
👇 Other ideas for cooking fish: 👇
- Difficulty: Very Easy
- Cost: Economical
- Rest time: 30 Minutes
- Preparation time: 10 Minutes
- Portions: 3
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: All Seasons
Ingredients
- 6 flounder fillets (frozen)
- 2 tablespoons sesame seeds
- 2 tablespoons chia seeds
- 2 tablespoons breadcrumbs
- 1 lemon (juice and zest)
- 2 teaspoons extra virgin olive oil
- 1 pinch pepper (optional)
Tools
- Plate
- Spoon
- Baking Sheet
- Oven electric Sfornatutto
How to Prepare Baked Flounder Fillets with Sesame and Chia Seeds
After thawing the fillets (in the fridge for a few hours), drain them, place them on a plate, and drizzle with lemon juice.
👉 If the lemon is very juicy, half a lemon may be enough.
Let them marinate for about half an hour (better if in the fridge).
Prepare the coating by mixing breadcrumbs and seeds. Add grated lemon zest, oil, and, if desired, a pinch of pepper.
Drain the fillets, pat them dry with paper towels, and coat them on both sides with the seed coating. Press gently with your fingertips to adhere well.
☝ Since the fillets are delicate, I recommend placing a layer of coating on the plate and putting the fillet on top, so you don’t have to turn it.
Arrange the coated fillets on a baking sheet (I used two small ones) or on the oven tray covered with parchment paper.
Bake at 356°F (180°C) and cook for 15 (maximum 20) minutes.
☝ Considering the differences between ovens, since the fillets cook quickly, it is advisable not to extend cooking beyond 20 minutes to avoid drying them out.
For those interested, here are the WW ProPoints diet info-points I am following (I am now in maintenance, but if you want to learn more, in this article I explained how it started). The point calculation for one portion of baked flounder fillets – consisting of two fillets cooked with seed coating + oil – is 5.7 points (substantially equivalent points for two fillets of plaice or turbot).
Salt-Free Tips
Using seeds, besides being beneficial for their properties, is an excellent way to add flavor without salt, try it! 😉 Not to mention the lemon zest, which adds that aromatic note that I find perfect with fish.
If you don’t know yet that I cook without salt, I invite you to read my article Cooking without salt, my journey where I explained how and why I embarked on this dietary path.
Finally, I remind you that following these simple rules can help you reduce the added salt from your daily routine. Not much, right?
If you are interested in reducing or eliminating salt, always remember to:
▫ Gradually decrease the salt; the palate must get used to it slowly and not notice the gradual reduction.
▫ Use spices. Chili, pepper, curry, nutmeg, cinnamon, cloves, cumin…
▫ Use aromatic herbs. Basil, parsley, oregano, thyme, sage, marjoram, rosemary, mint…
▫ Use seeds. Sesame, pine nuts, almonds, walnuts…
▫ Use spicy vegetables or fruits. Garlic, onion, lemon, orange…
▫ Use my salt-free vegetable granules and gomasio.
▫ Prefer fresh foods.
▫ Avoid cooking in water, prefer cooking methods that do not disperse flavors (grill, foil, steam, microwave)
▫ Avoid bringing the salt shaker to the table!
▫ Sometimes allow yourself a break from the rules. It’s good for the mood and helps to persevere.
If you do not want or cannot give up salt:
▫ You can still try my recipes by salting according to your habits.
Follow me!
On my new WhatsApp channel and on Instagram, on the Facebook page, on Pinterest boards, in my two groups: The Catia Group, in the kitchen and beyond and Exactly what I was looking for! and if you like… subscribe to my Newsletter
On my new WhatsApp channel and on Instagram, on the Facebook page, on Pinterest boards, in my two groups: The Catia Group, in the kitchen and beyond and Exactly what I was looking for! and if you like… subscribe to my Newsletter
Light and Tasty
Here are more proposals from the Light and Tasty Team. There’s something for everyone!
Daniela from the blog Mani in pasta quanto basta offers Sea Bream Fillets with Almonds
Elena from the blog Zibaldone culinario: Ligurian Bass Fillets
Carla from the blog Arbanella di basilico: Sea Bream Fillets with Beer
Franca from the blog Cannella e gelsomino: Red Mullet Fillets with Almonds and Lemon
Mary from the blog Una americana tra gli orsi: Perch Fillets Pizzaiola
Milena from the blog Dolci e pasticci: Gratinated Bass Fillets with Beet and Potato Cream
