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11 April 2018

A quick and easy baked flounder recipe for flaky flounder white fish fillets seasoned then lightly baked, served with flavorful Argentinian Salsa Criolla. Light and delicious.

Here is a recipe that is low calorie yet will satisfy even the biggest of hungers. I know that sometimes certain fillets of white fish can be rather boring, which is why many restaurants feel they need to batter the heck out of them, deep fry them, and serve them with a rich and creamy (not to mention high calorie) sauce.

Not this recipe!

I was looking for something lower in calories for ourselves, something that I can easily whip together for our daily lunches. We both work from home so these types of Quick and Easy Meals (Madness Style, of course!) are pretty important for us to have around.

For this one, I’m using flounder. Flounder is a mild white fish that has a touch of sweetness, though overall it’s quite delicate in flavor.

By itself it probably won’t satisfy your cravings, but with a few simple seasonings and this amazing Salsa Criolla Recipe, you’ll find yourself stopping at the store for flounder more often. Baked flounder is the best.

Let’s talk about how we make the recipe, shall we?

Baked Flounder Salsa Criolla Recipe - delicious and low calorie

Ingredients Needed

  • FOR THE BAKED FLOUNDER
  • 4 5- ounce flounder fillets
  • 1 tablespoon olive oil
  • 1 lime sliced
  • 1 tablespoon paprika
  • 1 tablespoon granulated garlic
  • Salt and pepper to taste
  • Crushed red pepper for serving
  • FOR THE SALSA CRIOLLA
  • 1 small red bell pepper finely chopped
  • ½ small white onion finely chopped
  • 1 small tomato chopped
  • 1 clove garlic minced
  • ¼ cup olive oil
  • 3 tablespoons red wine vinegar
  • 1 teaspoon crushed red pepper
  • 1 teaspoon minced fresh oregano
  • Salt and freshly ground black pepper to taste

How to Make Baked Flounder – the Recipe Method

  1. First, heat oven to 425 degrees F.
  2. Set the flounder onto a lightly oiled baking sheet or large baking dish. Drizzle with oil and juice from half a lime, then sprinkle with paprika, garlic, salt and pepper. You can drizzle with a bit of melted butter if you’d like.
  3. Bake the flounder fillets for 8-10 minutes, or until the fish is cooked through, until the fish flakes easily with a fork.
  4. While the flounder is cooking, make the salsa criolla. Add the bell pepper, onion, tomato and garlic to a large bowl.
  5. In a separate bowl, whisk together the oil and vinegar. Pour it into the first bowl and toss to coat everything.
  6. Add the crushed red pepper, oregano and salt and pepper to your preference.
  7. Give it a good stir and serve it over the baked flounder fillets.

That’s it! When the flounder fillets are done cooking, spoon some of the Salsa Criolla over the top and enjoy! Super HAPPY with this meal. A little squeeze of fresh lime juice or lemon juice is a nice touch, too.

Recipe Tips & Notes

  • Easy Baked Flounder. Cooking it up is simple enough. Just lay out the flounder fillets over a lightly oiled baking sheet. Drizzle them with olive oil, a bit of lime juice, and your seasoning blend – paprika, garlic, salt and pepper.
  • Baking Time. Bake them up for 8-10 minutes, or until they are cooked through to a nice, flaky texture. Simple enough! So fast!
  • Time Saver. Use the cooking time to make your Salsa Criolla. I like to make my Salsa Criolla on the weekend so I can use it all week on other meals. Time saver!
  • Salsa Criolla Notes. For the Salsa Criolla, it’s almost all chopping. Chop up the bell pepper, onion, tomato and garlic and set them into a large bowl. Whisk together oil and vinegar and pour it over the chopped veggies. Sprinkle on some crushed red pepper, oregano, and salt and pepper, then stir it all up! Simple, right? Yet HUGE on flavor. One of my favorites for sure.

Mixing the Salsa Criolla to top my baked flounder fillets

I served ours over some delicious (and spicy) cauliflower rice. Check out my Cajun Cauliflower Rice Recipe, another new FAVE.

This recipe will work with any type of white fish. Even try it out with salmon!

Let me know how this turns out for you. I hope you love it as much as I do! – Mike H.

Baked Flounder Salsa Criolla Recipe - Big on flavor

If you try this recipe, please let us know! Leave a comment, rate it and tag a photo #ChiliPepperMadness on Instagram so we can take a look. I always love to see all of your spicy inspirations.

Baked Flounder with Salsa Criolla - Recipe
Print Recipe
5 from 1 vote

Baked Flounder with Salsa Criolla – Recipe

A quick and easy baked flounder recipe for flaky flounder white fish fillets seasoned then lightly baked, served with flavorful Argentinian Salsa Criolla. Light and delicious.
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Main Course
Cuisine: American
Servings: 4
Calories: 356kcal

Ingredients

FOR THE BAKED FLOUNDER

  • 4 5- ounce flounder fillets
  • 1 tablespoon olive oil
  • 1 lime sliced
  • 1 tablespoon paprika
  • 1 tablespoon granulated garlic
  • Salt and pepper to taste
  • Crushed red pepper for serving

FOR THE SALSA CRIOLLA

  • 1 small red bell pepper finely chopped
  • ½ small white onion finely chopped
  • 1 small tomato chopped
  • 1 clove garlic minced
  • ¼ cup olive oil
  • 3 tablespoons red wine vinegar
  • 1 teaspoon crushed red pepper
  • 1 teaspoon minced fresh oregano
  • Salt and pepper to taste

Instructions

  • Heat oven to 425 degrees F.
  • Set the flounder onto a lightly oiled baking sheet. Drizzle with oil and juice from half a lime, then sprinkle with paprika, garlic, salt and pepper.
  • Bake the flounder fillets for 8-10 minutes, or until they are cooked through. They will be nice and flaky.
  • While the flounder is cooking, make the salsa criolla. Add the bell pepper, onion, tomato and garlic to a large bowl.
  • In a separate bowl, whisk together the oil and vinegar. Pour it into the first bowl and toss to coat everything.
  • Add the crushed red pepper, oregano and salt and pepper to your preference.
  • Give it a good stir and serve it over the baked flounder fillets.

Notes

I served ours with some Homemade Cauliflower Rice.

Nutrition

Calories: 356kcal

 

Baked Flounder with Salsa Criolla - Recipe | ChiliPepperMadness.com #flounder #whitefish #lowcalorie #seafood

2 comments

  1. 5 stars
    I don’t normally comment on recipes but this was good enough I felt I had to. Super easy and delicious. I didn’t have the red wine vinegar so I used balsamic. I can’t imagine it being any better. Definitely restaurant quality meal. You gotta try it.
    Scott

    1. Michael Hultquist - Chili Pepper Madness

      Outstanding. Thanks so much, Scott. I’m very happy you enjoyed the recipe. Cheers.






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