Flounder Fillet In Sauce
A flavorful broiled flounder fillet topped with a creamy Parmesan and lemon sauce, perfect for a light yet delicious seafood meal suitable for family dinners or special occasions.
Ingredients
Instructions
- Broil fish for about 3 minutes with lemon juice.
- Combine all ingredients, softening margarine into liquid.
- Spread the well-mixed ingredients over the fish.
- Return to the broiler and cook for 6 minutes until the marinade is golden.
- Watch carefully to prevent burning.
Tips & Substitutions
For optimal flavor, consider using fresh lemon juice instead of bottled. If you're out of Parmesan cheese, a mix of mozzarella and nutritional yeast can work as a substitute. If you prefer a lighter option, replace margarine with olive oil. Keep an eye on the fish as it broils to avoid overcooking. Using a high-quality mayonnaise will enhance the sauce's richness.
Serving Suggestions
This flounder fillet pairs beautifully with Potatoes Cooked With Butter And Cream for a rich, comforting meal. Serve alongside a light Vegetable And Cheese Salad for a refreshing contrast. For a more robust side, consider a serving of steamed asparagus or sautéed spinach to complement the dish's flavors.
Storage & Reheating
Store any leftover flounder in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillet in a preheated oven at 350°F (175°C) for about 10-15 minutes until warmed through. Avoid microwaving to retain the fish's texture and prevent it from becoming rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Flounder Fillet In Sauce contains roughly 218 calories, with 7g protein, 13g carbohydrates, and 16g fat. It is a good source of protein (14% of the Daily Value) and calcium (10% 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 a different type of fish for this recipe?
Yes, you can substitute flounder with other mild white fish like sole or tilapia. Just adjust the cooking time based on the thickness of the fillets to ensure they are cooked through without drying out.
What can I do if I don't have mayonnaise?
If mayonnaise is unavailable, you can create a similar creamy texture by blending Greek yogurt with a little lemon juice and a dash of mustard. This will add a tangy flavor while still keeping the dish moist.
How can I make this recipe healthier?
For a healthier version, you can reduce the amount of margarine and cheese used or opt for low-fat substitutes. Additionally, serving the fish with a side of steamed vegetables instead of starchy sides can help lighten the overall meal.
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).