My husband loves this recipe. It is incredibly easy and fast to make and just about any firm non-oily fish (like cheap tilapia) can be subsituted in. Also, he noticed that the leftovers the next day were even better than the first day due to the sour cream/caper sauce sitting over night. Now every time he makes this recipe he mixes the sour cream and capers the night before; the capers really infuse the sour cream and give it a lovely tang.
Baked Flounder with Dill and Caper Cream
Fresh dill contributes sharp flavor and feathery elegance to this simple flounder recipe. Since heat diminishes the potency of fresh dill, it's best to add it to the dish near the end of the suggested cooking time.
Prep: 8 minutes; Cook: 12 minutes
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- Calories: 205
- Calories from fat: 25%
- Fat: 6g
- Saturated fat: 2.9g
- Monounsaturated fat: 0.4g
- Polyunsaturated fat: 0.6g
- Protein: 33.6g
- Carbohydrate: 2.8g
- Fiber: 0.2g
- Cholesterol: 97mg
- Iron: 0.7mg
- Sodium: 356mg
- Calcium: 83mg
- 1/4 teaspoon black pepper
- 1/8 teaspoon salt
- 4 (6-ounce) flounder fillets
- Cooking spray
- 1 tablespoon chopped fresh dill
- 1/2 cup reduced-fat sour cream
- 2 tablespoons capers, drained
- 4 lemon wedges
- 1. Preheat oven to 425°.
- 2. Sprinkle pepper and salt evenly over fillets. Place fish on a foil-lined baking sheet coated with cooking spray. Bake at 425° for 10 minutes; sprinkle evenly with dill. Bake an additional 2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
- 3. While fish bakes, combine sour cream and capers in a small bowl. Place fish on a serving plate. Squeeze 1 lemon wedge over each serving. Serve with Caper Cream.
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