How to Broil Flounder Effortlessly - A Beginner's Guide

Broiled Flounder

Prep Time: 10 minutes

Cook Time: 15 minutes

Additional Time: 5 minutes

Total Time: 30 minutes

Servings: 4

Ingredients:

• 4 flounder fillets (about 1 lb total)
• 2 tablespoons olive oil
• 1 teaspoon lemon zest
• 2 tablespoons freshly squeezed lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried parsley
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Steps to Cook:

1. Preheat the oven to broil and line a baking sheet with foil.
2. In a small bowl, combine the olive oil, lemon zest, lemon juice, garlic, parsley, salt, and black pepper. Mix well.
3. Place the flounder fillets on the prepared baking sheet and brush the top of each fillet with the lemon-garlic mixture, making sure to distribute it evenly.
4. Broil the flounder for 12-15 minutes, or until it flakes easily with a fork and is opaque throughout.
5. Remove the baking sheet from the oven and let the flounder rest for 5 minutes before serving.

Cook’s Note:

• Flounder is a delicate, mild-flavored fish that pairs well with bright, citrusy flavors. The broiling method helps to create a nice, lightly browned crust on the top of the fillets while keeping the inside moist and tender.
• Be sure to keep a close eye on the flounder while it’s broiling, as it can go from perfectly cooked to overcooked very quickly. The cooking time may vary depending on the thickness of your fillets, so adjust accordingly.
• For an extra burst of flavor, you can serve the broiled flounder with a squeeze of fresh lemon juice or a sprinkle of chopped parsley or chives.
• Flounder is a great source of lean protein and is low in calories, making it a healthy and satisfying option for a weeknight dinner. Pair it with a side of roasted vegetables or a fresh salad for a complete and nutritious meal.

Healthy Food Recipes: Broiled Flounder

Broiled flounder is a delicious and nutritious seafood dish that’s perfect for a quick and easy weeknight dinner. This recipe features tender, flaky flounder fillets that are seasoned with a bright and flavorful lemon-garlic mixture and broiled to perfection.

Flounder is a type of flatfish that is known for its mild, delicate flavor and firm, yet tender texture. It’s a great source of lean protein and is low in calories, making it a healthy and satisfying option for a main dish. Additionally, flounder is rich in essential nutrients like omega-3 fatty acids, vitamin B12, and selenium, which offer a range of health benefits.

The key to this recipe is the simple, yet flavorful marinade that is brushed onto the flounder fillets before broiling. The combination of olive oil, lemon zest, lemon juice, garlic, and dried parsley creates a bright and zesty flavor profile that complements the natural sweetness of the fish.

To prepare the dish, you’ll start by preheating your oven to the broil setting and lining a baking sheet with foil. In a small bowl, you’ll mix together the olive oil, lemon zest, lemon juice, garlic, parsley, salt, and black pepper. This will be the marinade that you’ll brush onto the flounder fillets.

Once the marinade is prepared, you’ll place the flounder fillets on the prepared baking sheet and brush the top of each fillet with the lemon-garlic mixture, making sure to distribute it evenly. Then, you’ll broil the flounder for 12-15 minutes, or until it flakes easily with a fork and is opaque throughout.

It’s important to keep a close eye on the flounder while it’s broiling, as it can go from perfectly cooked to overcooked very quickly. The cooking time may vary depending on the thickness of your fillets, so you may need to adjust the time accordingly.

Once the flounder is cooked, you’ll let it rest for 5 minutes before serving. This resting time allows the juices to redistribute throughout the fish, ensuring that each bite is moist and flavorful.

To serve, you can simply plate the broiled flounder and enjoy it as is, or you can add a squeeze of fresh lemon juice or a sprinkle of chopped parsley or chives for an extra burst of flavor.

This broiled flounder recipe is a great option for a healthy and delicious weeknight dinner. It’s quick and easy to prepare, and it’s sure to satisfy your taste buds and nourish your body. Pair it with a side of roasted vegetables or a fresh salad for a complete and nutritious meal that’s perfect for any night of the week.