Fast Flounder Fillets
Deliciously tender flounder fillets cooked quickly with lemon and chives, offering a light and flavorful seafood dish perfect for a fast and healthy meal.
Ingredients
Instructions
- Place fish fillets in a 9 or 10-inch glass pie plate.
- Pour milk over the fillets.
- Dot with butter and season with pepper, garlic salt, lemon juice, and dried chives.
- Cover with waxed paper and microwave on High for 5 minutes.
Tips & Substitutions
For optimal flavor, consider using fresh chives instead of dried ones. If you don't have flounder, other mild fish such as sole or tilapia can be excellent substitutes. To enhance the dish, add a pinch of paprika or a sprinkle of Parmesan cheese before microwaving. This recipe is quick, making it a great option for busy weeknights when you want something satisfying without too much effort.
Serving Suggestions
This fast flounder dish pairs beautifully with a side of steamed vegetables or a fresh green salad for a light meal. For a heartier option, consider serving it with rice or quinoa. A drizzle of additional lemon juice can brighten up the flavors, and it also complements other seafood recipes, such as Creamed Seafood Delight, nicely.
Storage & Reheating
Leftover flounder fillets can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place them in the microwave on low power for about 30-60 seconds, checking frequently to avoid overcooking. Alternatively, you can gently reheat them in a skillet over medium-low heat, adding a splash of milk to keep them moist.
Nutrition & Diet Analysis (per serving)
Each serving of Fast Flounder Fillets contains roughly 146 calories, with 4g protein, 10g carbohydrates, and 11g fat. It is an excellent source of vitamin C (142% of the Daily Value), and a good source of dietary fiber. It also contributes 5g 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 bake the flounder instead of microwaving it?
Yes, you can bake the flounder! Preheat your oven to 350°F (175°C), place the seasoned fillets in a baking dish, cover with foil, and bake for about 15-20 minutes, or until the fish flakes easily with a fork. This method will give you a slightly different texture but will still be delicious.
How can I make this dish spicier?
To add some heat, consider sprinkling red pepper flakes or cayenne pepper over the fillets before microwaving. You can also serve the flounder with a spicy tartar sauce or a sriracha mayo for a flavorful kick that complements the mildness of the fish.
What can I serve with flounder to make it a complete meal?
For a complete meal, pair the flounder with a starch like roasted potatoes or a creamy risotto. A side of sautéed greens, like spinach or kale, adds color and nutrition. Additionally, a glass of white wine, such as Sauvignon Blanc, complements the dish beautifully.
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).