Delicate flounder fillets bake under a luscious blanket of creamy vegetables, spinach and cherry tomatoes, then finish with a golden layer of melted cheese. It is light yet deeply comforting, elegant enough for guests and easy enough for a busy weeknight. If you enjoy baked fish, try the Oven-Baked Sea Bass with Vegetables or the Creamy Baked Salmon over a Rice Cushion next.
Ingredients
- 700 g (1.5 lb) flounder fillets (frozen weight)
- 2 red onions (about 274 g)
- 1 carrot (about 67 g)
- 70 g (2.5 oz) spinach
- 205 g (7 oz) cherry tomatoes
- 200 ml (3/4 cup + 1 tbsp) light cream (10%)
- 60 ml (1/4 cup) water
- 50 g (1.8 oz) low-fat cheese, grated
- 4 ml (1 tsp) ghee
- Salt, pepper and fish seasoning, to taste
Instructions
- Slice the onion into thin half-rings, grate the carrot and cheese on a fine grater, and roughly chop the spinach.
- Saute the onion in the ghee until translucent, add the carrot and cook over medium heat until soft. Add the cherry tomatoes and cook 2 minutes, then pour in the cream, add the seasonings and simmer over low heat 6 minutes. Stir in the spinach.
- Season the fish with salt and arrange in a single layer in a baking dish. Pour over the sauce, smooth it out and bake in a preheated 180°C (350°F) oven for 30 minutes. Sprinkle with cheese and bake 10 more minutes.
Tips
- Pat the fillets dry before seasoning so the creamy sauce clings beautifully instead of turning watery.
- Do not overbake: the fish is ready when it flakes easily, and the cheese should be just golden. For more fish-cooking inspiration, visit Serious Eats.
- Serve with rice or crusty bread to catch every drop of sauce, and check safe seafood guidance at USDA.
Nutrition: Per 100 g: 270 kcal, protein 34.8 g, fat 9.5 g, carbs 12.1 g.