Flounder A L'Orange
A delicate flounder dish glazed with orange juice and zest, offering a bright, citrusy flavor perfect for light dinners or special occasions.
Ingredients
Instructions
- Preheat oven to 350°F (175°C).
- Combine salt, pepper, orange juice, orange rind, and oil in a bowl.
- Place flounder fillets in an oiled, shallow baking pan.
- Pour the orange juice mixture over the fish.
- Sprinkle with nutmeg.
- Bake for 20 to 30 minutes.
- Remove from oven and serve immediately.
Tips & Substitutions
For a citrusy twist, consider adding a splash of lemon juice or using a mix of citrus juices. If flounder isn't available, try using sole or tilapia as substitutes. Make sure to adjust cooking times based on the thickness of the fish. For a richer flavor, you can add a tablespoon of honey to the orange juice mixture. Pair this dish with a light salad or steamed vegetables for a refreshing meal.
Serving Suggestions
Serve the Flounder A L'Orange with a side of wild rice or quinoa to soak up the flavorful sauce. A crisp green salad or roasted asparagus complements the dish nicely. For a complete seafood experience, consider pairing it with a glass of white wine or browsing more seafood recipes for variety.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the flounder in a preheated oven at 350°F (175°C) for about 10 minutes, or until warmed through. Avoid microwaving, as it can make the fish tough and rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Flounder A L'Orange contains roughly 71 calories, with 1g protein, 6g carbohydrates, and 5g fat.
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 before cooking. Thawing in the refrigerator overnight is best, but you can also run them under cold water for quick defrosting. Adjust cooking time if necessary, as frozen fillets may need a couple of extra minutes.
What can I substitute for orange juice?
If you don't have orange juice on hand, you can substitute it with fresh lemon juice for a tangy flavor or use a combination of apple juice and a splash of vinegar for sweetness. Keep in mind that the overall taste will vary slightly, so choose a substitute that complements your palate.
Is it possible to grill flounder instead of baking?
Absolutely! Grilling flounder is a great alternative. Simply marinate the fillets in the orange juice mixture for about 15 minutes, then grill over medium heat for about 4-5 minutes per side until the fish is opaque and flakes easily with a fork. This method adds a lovely smoky flavor.
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).