This is a great fish alternative to salmon. It has a milder taste and is less fishy. I serve this with angel hair pasta, rice or roasted potatoes and broccoli.
Ingredients
Servings 6
- 2 lbs of flounder filets
- 1 teaspoon kosher salt
- ½ teaspoon ground black pepper
- 2 cloves minced garlic
- 2 medium lemons
- 1 lemon sliced thin
- 3 tablespoons butter or olive oil
- ½ cup of breadcrumbs
- ½ cup chopped fresh parsley
Nutritional Facts
Nutrition Facts
Zesty Lemon Herb Baked Flounder
Amount per Serving
Calories
211
% Daily Value*
Fat
9
g
14
%
Saturated Fat
4
g
25
%
Trans Fat
0.2
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
2
g
Cholesterol
83
mg
28
%
Sodium
625
mg
27
%
Potassium
370
mg
11
%
Carbohydrates
12
g
4
%
Fiber
2
g
8
%
Sugar
2
g
2
%
Protein
21
g
42
%
Vitamin A
659
IU
13
%
Vitamin C
36
mg
44
%
Calcium
74
mg
7
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
- Preheat oven to 400°F.
- In a 9x13 pan arrange flounder filets in an even layer.
- Season with salt and pepper.
- Sprinkle top with minced garlic, zest of both lemons, breadcrumbs, and butter or olive oil.
- Slice one lemon and place on top and around flounder.
- Roast in the oven 12 to 15 minutes, until the fish is opaque in the center.
- Once cooked remove from oven and garnish with fresh parsley.
