Baked Fillet Of Flounder
Delicately baked flounder fillet with lemon and margarine offers a light, flavorful dish perfect for health-conscious diners and seafood lovers alike.
Ingredients
Instructions
- Place the frozen fillet of flounder in cold water to thaw just enough to separate the pieces. Place on an aluminum foil-lined pan.
- Sprinkle the fillet with salt and lemon juice.
- Dot the fillet with margarine.
- Bake at 350°F (175°C) for 20 minutes or until the fish is browned and cooked through.
Tips & Substitutions
For optimal flavor, consider using fresh lemon juice instead of bottled. If you prefer, substitute margarine with butter for a richer taste. You can also add herbs like dill or parsley for extra flavor. Ensure the fillet is evenly spaced on the foil to promote even cooking. If you have other seafood on hand, try pairing it with this flounder dish for a delightful variety, like in a Seafood recipes collection.
Serving Suggestions
This baked flounder pairs beautifully with a light salad or steamed vegetables. Consider serving it alongside rice or quinoa to soak up any remaining lemon and butter sauce. For a more substantial meal, complement it with a side of Simple Tuna Casserole for a delightful seafood feast. A glass of white wine can elevate the dining experience.
Storage & Reheating
Leftover baked flounder can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillet in a preheated oven at 350°F (175°C) for about 10 minutes, or until warmed through. Avoid microwaving to prevent the fish from becoming rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Fillet Of Flounder contains roughly 49 calories, with 2g protein, 8g carbohydrates, and 1g fat. Note that it is relatively high in sodium, at 2404mg per serving (105% of the Daily Value).
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, you can definitely use fresh flounder instead of frozen. Just reduce the baking time slightly, as fresh fillets cook faster. Keep an eye on them to ensure they don’t overcook and become dry.
What can I substitute for margarine?
You can substitute margarine with unsalted butter or olive oil. Both options will impart a different flavor; butter will add richness, while olive oil offers a lighter taste. Adjust the quantity slightly based on your preference.
Is it possible to add vegetables to this dish?
Absolutely! You can add thinly sliced vegetables like zucchini, bell peppers, or asparagus to the pan before baking. They will cook alongside the flounder and absorb the flavors of the lemon and margarine, enhancing the overall dish.
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).