Broiled Flounder Recipe

Prep Time: 10 minutes

Cook Time: 15 minutes

Additional Time: 5 minutes

Total Time: 30 minutes

Servings: 4

Ingredients:

• 4 (6-ounce) flounder fillets
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried parsley
• 1 teaspoon garlic powder
• 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 juice, parsley, garlic powder, salt, and black pepper. Whisk to mix well.

3. Place the flounder fillets on the prepared baking sheet. Brush the top of the fillets with the olive oil mixture, ensuring even coverage.

4. Broil the flounder for 12-15 minutes, or until the fish flakes easily with a fork and the internal temperature reaches 145°F. Keep an eye on the fillets to prevent overcooking.

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, white-fleshed fish that is perfect for broiling. It cooks quickly and stays moist and tender when prepared this way.
• For best results, use fresh, high-quality flounder fillets. Frozen fillets can also be used, but be sure to thaw them completely before cooking.
• Adjust the broiling time as needed, depending on the thickness of your flounder fillets. Thinner fillets may require less time, while thicker fillets may need a few extra minutes.
• Serve the broiled flounder with your favorite sides, such as roasted vegetables, rice, or a fresh salad. The lemon and garlic flavors pair beautifully with the delicate fish.
• If you prefer a crisper top, you can place the baking sheet under the broiler for an additional 2-3 minutes after the initial cooking time.
• For extra flavor, try adding a sprinkle of grated lemon zest or chopped fresh herbs to the olive oil mixture before brushing it onto the fillets.

Nutritional Information

Serving Size: 1 (6-ounce) flounder fillet Calories: 200 Total Fat: 9g Saturated Fat: 1.5g Cholesterol: 90mg Sodium: 450mg Total Carbohydrates: 0g Dietary Fiber: 0g Protein: 28g

Flounder is a lean, white-fleshed fish that is an excellent source of high-quality protein. It is also low in calories and fat, making it a healthy choice for a balanced diet. The broiling method used in this recipe helps to preserve the delicate texture and flavor of the fish, while the lemon and garlic seasoning adds a delicious twist.

To further enhance the nutritional value of this dish, you can serve it with a side of roasted vegetables, such as asparagus, bell peppers, or zucchini. These colorful veggies will provide a variety of essential vitamins, minerals, and antioxidants to support overall health.

For a complete meal, you can pair the broiled flounder with a whole grain, such as quinoa or brown rice, to add complex carbohydrates and fiber. This combination will help to keep you feeling full and satisfied, while providing a well-rounded source of essential nutrients.

If you’re looking to incorporate more seafood into your diet, this broiled flounder recipe is a great option. It’s easy to prepare, low in calories, and packed with protein and other beneficial nutrients. Enjoy this delicious and healthy meal as part of a balanced lifestyle.