Filets De Flet A La Moutarde(Broiled Flounder Fillets With Mustard)
Broiled flounder fillets with a tangy mustard sauce make for a light, flavorful, and versatile meal suitable for seafood lovers. The dish features delicate fish complemented by a creamy, zesty topping, perfect for a quick weeknight dinner or a refined gathering with fresh lemon wedges.
Ingredients
Instructions
- Preheat the broiler and prepare a baking sheet lined with foil or parchment.
- Season the flounder fillets with salt and freshly ground pepper on both sides.
- Place the fillets on the prepared baking sheet.
- In a small bowl, mix mayonnaise, Dijon mustard, and chopped parsley.
- Spread the mustard mixture evenly over the fillets.
- Broil the fillets about 4 inches from the heat for 4 to 6 minutes, or until the fish flakes easily with a fork.
- Serve immediately with lemon or lime wedges.
Tips & Substitutions
For a twist, try using Greek yogurt instead of mayonnaise for a lighter version. If you don't have Dijon mustard, yellow mustard can work in a pinch, although the flavor will be slightly different. Be careful not to overcook the flounder; it should flake easily but remain moist. Fresh herbs like dill or chives can also enhance the flavor profile.
Serving Suggestions
Serve the broiled flounder with a side of steamed vegetables or a fresh salad for a light meal. It pairs beautifully with Summer Fruit Salad for a refreshing contrast. Consider offering a crusty bread to soak up any remaining mustard sauce, enhancing the overall dining experience.
Storage & Reheating
Store any leftover broiled flounder in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillets on a baking sheet and warm them in a preheated oven at 350°F (175°C) for about 10 minutes, or until heated through. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Filets De Flet A La Moutarde(Broiled Flounder Fillets With Mustard) contains roughly 1406 calories, with 1g protein, 4g carbohydrates, and 157g fat. It is a good source of iron (17% of the Daily Value). Note that it is relatively high in sodium, at 2755mg per serving (120% 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 frozen flounder fillets for this recipe?
Yes, you can use frozen flounder fillets. Just be sure to thaw them completely in the refrigerator before cooking. Pat them dry to remove excess moisture, which will help them sear nicely under the broiler.
What other types of fish can I substitute for flounder?
You can substitute flounder with other mild, white fish like sole, tilapia, or cod. Just keep in mind that cooking times may vary slightly depending on the thickness of the fillets, so monitor them closely while broiling.
How can I make this dish gluten-free?
This recipe is naturally gluten-free, but always check your mayonnaise and mustard brands for gluten-containing ingredients. You can also serve it with gluten-free sides like quinoa or rice to keep the meal entirely gluten-free.
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).