Flounder Ala Micro
A flavorful baked flounder dish topped with bell peppers and onions, seasoned with steak seasoning, lemon, and Worcestershire sauce, perfect for a quick, savory meal.
Ingredients
Instructions
- Scour flounder on both sides.
- Place fish in a 9 x 12-inch Pyrex dish.
- Sprinkle liberally with Tex Joy steak seasoning and rub in vigorously.
- Place flounder in dish brown side up.
- Melt margarine in a cup; add 1/2 teaspoon lemon juice and Worcestershire sauce and stir.
- Pour margarine mixture over flounder.
- Slice bell pepper and onion and lay on top of flounder.
- Cover with Saran Wrap.
- Cook for 11 minutes at full power.
Tips & Substitutions
For the best flavor, allow the fish to marinate in the seasoning for at least 30 minutes before cooking. If you don't have Tex Joy steak seasoning, a blend of salt, pepper, and paprika can work as a substitute. Feel free to adjust the vegetables; zucchini or mushrooms can be excellent alternatives to bell pepper and onion.
Serving Suggestions
Serve the flounder hot, garnished with fresh herbs like parsley or cilantro. It pairs beautifully with a side of steamed rice or a simple salad. For a delightful crunch, consider serving with Oyster Crackers or a light, lemony Spiced Crackers for dipping.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. When reheating, use the microwave in short intervals to avoid overcooking the fish. Alternatively, you can reheat it in the oven at 350°F until warmed through, which helps maintain its texture.
Nutrition & Diet Analysis (per serving)
Each serving of Flounder Ala Micro contains roughly 266 calories, with 8g protein, 7g carbohydrates, and 23g fat. It is an excellent source of vitamin C (74% of the Daily Value), and a good source of protein. Note that it is relatively high in sodium, at 1153mg per serving (50% 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 for this recipe?
Yes, you can use frozen flounder, but be sure to thaw it completely in the refrigerator before cooking. This ensures even cooking and better texture. Pat the fish dry with paper towels to remove excess moisture before seasoning.
What can I substitute for margarine?
You can substitute margarine with unsalted butter or olive oil, depending on your preference. If you're looking for a lower-fat option, you might try using a light cooking spray or a small amount of broth to keep the fish moist.
Is this recipe suitable for grilling?
While this recipe is designed for microwave cooking, you can adapt it for grilling. Simply season the fish and place it on a preheated grill. Use a grilling basket or foil to prevent sticking, and cook until the fish flakes easily with a fork, adjusting the cooking time as needed.
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).