Broiled Flounder Fillets With Mustard
Broiled flounder fillets with a tangy mustard and parsley glaze offer a light, flavorful seafood dish perfect for quick weeknight dinners or elegant gatherings.
Ingredients
Instructions
- Preheat the broiler.
- Sprinkle the fillet halves with salt and pepper. Brush with vegetable oil.
- Arrange the fillets on a pan.
- Blend mayonnaise, Dijon mustard, and minced parsley; brush evenly over the fillets.
- Place under the broiler about 3 to 4 inches from the heat source.
- Broil for about 1 minute or until golden brown on top and the fish is cooked through.
- Serve with lemon wedges.
Tips & Substitutions
For added flavor, consider marinating the flounder in lemon juice and herbs for 30 minutes before cooking. If you don't have Dijon mustard, yellow mustard can be a substitute, though the flavor will be milder. Fresh parsley can be swapped with dried, using about one-third of the amount. Keep an eye on the broiler to prevent burning, as cooking times may vary.
Serving Suggestions
Serve the broiled flounder with a side of steamed vegetables or a fresh salad for a light meal. The dish pairs well with lemon rice or quinoa for a wholesome experience. Consider serving it alongside a tangy dish like Slaw Overnight for a refreshing contrast.
Storage & Reheating
Store any leftover broiled flounder in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillets in a preheated oven at 350°F for about 10 minutes or until warmed through, ensuring they don’t dry out. Avoid microwaving, as it may result in a rubbery texture.
Nutrition & Diet Analysis (per serving)
Each serving of Broiled Flounder Fillets With Mustard contains roughly 316 calories, with 1g protein, 2g carbohydrates, and 35g fat. It is an excellent source of vitamin A (56% of the Daily Value), and a good source of iron.
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 frozen flounder fillets for this recipe?
Yes, you can use frozen flounder fillets. Just ensure they are completely thawed and patted dry before cooking. This helps the seasoning adhere better and prevents excess moisture from affecting the cooking process.
What other herbs can I use instead of parsley?
You can substitute parsley with other fresh herbs like dill or chives, which will add a different yet delightful flavor to the dish. If using dried herbs, use about one-third of the quantity, as dried herbs are more potent than fresh ones.
How do I know when the fish is done cooking?
The flounder is done when it is opaque and flakes easily with a fork. Typically, broiling for about 1 to 3 minutes is sufficient, but check frequently to avoid overcooking. The internal temperature should reach 145°F for safety.
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).