Dill And Lemon Flounder Bake(Serves 6; Under 100 Calories)
A light, flavorful baked flounder with fresh dill and lemon, perfect for a healthy, low-calorie meal that highlights delicate fish and bright citrus notes.
Ingredients
Instructions
- Combine 1 teaspoon dill, grated lemon peel, and ground black pepper.
- Rub the mixture into both sides of each flounder fillet.
- Roll up the fillets from the narrow ends; secure with toothpicks if needed.
- Place the rolled fillets in a shallow 1 1/2-quart casserole dish.
- In a separate bowl, combine water, dry vermouth or apple juice, lemon juice, and remaining dill.
- Pour the sauce over the fish.
- Cover the casserole with foil and bake in a preheated 350°F oven for 15 to 20 minutes, or until the fish flakes easily with a fork.
- Serve the fish with the sauce spooned over the top.
Tips & Substitutions
For added flavor, consider marinating the flounder in the sauce for 30 minutes before baking. If you don't have dry vermouth, apple juice is a great substitute; it adds a hint of sweetness. Fresh dill can be used instead of dried, but you’ll need about three times the amount. Ensure the fish is fresh for the best results, as it impacts texture and taste.
Serving Suggestions
Serve the dill and lemon flounder bake over a bed of lightly seasoned quinoa or alongside steamed vegetables for a balanced meal. This dish pairs beautifully with a fresh green salad tossed in a citrus vinaigrette. For an appetizer, consider serving with Crab Spread Appetizers for a delightful seafood-themed dinner.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the flounder in a microwave-safe dish with a splash of water and cover. Heat on medium power in 30-second intervals until warmed through, taking care not to overcook the fish.
Nutrition & Diet Analysis (per serving)
Each serving of Dill And Lemon Flounder Bake(Serves 6; Under 100 Calories) contains roughly 294 calories, with 12g protein, 74g carbohydrates, and 4g fat. It is an excellent source of dietary fiber (104% of the Daily Value), iron (69% of the Daily Value), and calcium (42% of the Daily Value), and a good source of vitamin C and vitamin A. It also contributes 29g of dietary fiber toward your daily target.
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 a different type of fish for this recipe?
Yes, you can substitute flounder with other mild white fish like sole or tilapia. Just be aware that cooking times may vary slightly depending on the thickness of the fillets. Ensure the fish is flaky and cooked through before serving.
What should I do if I don't have dill?
If you don’t have dill, try using fresh parsley or tarragon as alternatives. While the flavor will differ, these herbs can enhance the dish in their own way. Adjust the quantities to taste, as fresh herbs can be more potent than dried.
Can I prepare this dish ahead of time?
Absolutely! You can prepare the rolled flounder and the sauce a day in advance. Store them separately in the refrigerator. When ready to bake, simply pour the sauce over the fish and follow the baking instructions. This makes for a quick dinner on busy nights.
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).