Easy Sour Cream Flounder
A creamy, flavorful baked flounder dish featuring sour cream, Parmesan, lemon, and onion, perfect for a light yet satisfying seafood meal suitable for family dinners.
Ingredients
Instructions
- Lightly spray a pan with oil.
- Place the thawed flounder in the pan.
- Mix sour cream, Parmesan cheese, lemon juice, grated onion, and a dash of hot pepper sauce.
- Pour the mixture over the flounder, covering it evenly.
- Sprinkle with parsley and paprika.
- Bake at 350°F for 25 to 30 minutes until cooked through.
Tips & Substitutions
For a lighter version, consider using Greek yogurt instead of sour cream. If you're out of Parmesan, a mix of mozzarella and cheddar can work well. Ensure the flounder is thoroughly thawed for even cooking. Adding herbs like dill or thyme can elevate the flavor profile. For a crunchier topping, try mixing breadcrumbs with the Parmesan before sprinkling on top.
Serving Suggestions
This Easy Sour Cream Flounder pairs beautifully with a side of steamed vegetables or a fresh salad. Consider serving it alongside Cold Oriental Salad for a refreshing contrast. A light white wine or sparkling water enhances the meal nicely. For a complete dinner, serve with rice or quinoa to soak up the delicious sauce.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the flounder in a baking dish and cover loosely with foil. Heat in a preheated oven at 350°F for about 10-15 minutes or until warmed through. Avoid microwaving to prevent the fish from becoming rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Easy Sour Cream Flounder contains roughly 155 calories, with 10g protein, 26g carbohydrates, and 1g fat. It is an excellent source of protein (20% of the Daily Value) and calcium (20% of the Daily Value), and a good source of vitamin A.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh flounder instead of frozen?
Yes, fresh flounder can be used in this recipe. Just ensure it's properly filleted and adjust the cooking time slightly, as fresh fish typically cooks faster than frozen. Keep an eye on the fish while baking to avoid overcooking.
What can I substitute for lemon juice?
If you don't have lemon juice, vinegar can be a suitable substitute. Apple cider vinegar or white wine vinegar will provide a similar acidity. Alternatively, you could use lime juice for a different citrus flavor, but adjust the quantity to taste.
How can I make this dish spicier?
To add more heat to your Easy Sour Cream Flounder, increase the amount of hot pepper sauce in the mixture. You could also include freshly chopped jalapeños or sprinkle some red pepper flakes on top before baking. Adjust the spice level according to your preference.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).