Flounder Fillet
Delicate flounder fillets topped with a flavorful Parmesan and scallion spread, broiled to golden perfection. Ideal for light, quick, and flavorful seafood dinners.
Ingredients
Instructions
- Arrange fillets in a single layer on a foil-lined pan.
- Sprinkle the juice from the lime over the fish.
- Whisk together mayonnaise, Parmesan cheese, and minced scallions; spread over the fillets.
- Broil about 6 inches from high heat until fish is opaque when flaked with a fork and topping is golden, about 6 minutes.
- Remove fillets to hot dinner plates and serve at once with lime wedges.
Tips & Substitutions
For a zesty twist, consider adding a dash of hot sauce or a sprinkle of Cajun seasoning to the mayonnaise mixture. If you don’t have Parmesan cheese, you can substitute with Gruyère or a similar cheese for a different flavor profile. Make sure to monitor the broiling process closely, as cooking times can vary based on your oven's heat intensity.
Serving Suggestions
Serve the flounder fillets alongside a fresh green salad or steamed vegetables for a light meal. They pair wonderfully with lime-infused quinoa or rice. For a heartier option, consider serving with roasted potatoes. This dish also complements well with a side of Mustard Fried Fish for a delightful seafood feast.
Storage & Reheating
Store any leftover flounder fillets in an airtight container in the refrigerator for up to 2 days. To reheat, place them in a preheated oven at 350°F 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 Flounder Fillet contains roughly 103 calories, with 3g protein, 6g carbohydrates, and 8g fat. It is a good source of vitamin C (16% 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 ensure they are fully thawed before cooking to achieve even results. Thaw them in the refrigerator overnight or under cold running water for quicker results.
What can I substitute for mayonnaise in this recipe?
If you're looking for a healthier alternative, Greek yogurt works well as a substitute for mayonnaise, providing creaminess with added protein. You can also use avocado for a rich, creamy texture that adds healthy fats.
How can I tell when the fish is done cooking?
The fish is done when it turns opaque and flakes easily with a fork. This typically takes about 6 minutes under the broiler, but you should keep an eye on it to avoid overcooking.
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).