Lemon Flounder
A quick and flavorful lemon flounder dish featuring tender fish with fresh lemon and parsley, perfect for a light, healthy meal in minutes.
Ingredients
Instructions
- Lightly coat a microwave-safe pan with cooking spray.
- Place the flounder in the pan.
- Squeeze lemon juice on top of the fish.
- Season to taste, sprinkle lightly with paprika.
- Microwave about six minutes, being careful not to overcook.
- Garnish with parsley and serve.
Tips & Substitutions
For a vibrant flavor, use fresh lemon juice instead of bottled. If you don't have paprika, try a sprinkle of cayenne or black pepper for a slight kick. Fresh parsley adds a pop of color and flavor, but if unavailable, dried herbs can be a substitute. Pair this dish with a side of steamed vegetables or a light salad, like an Avocado And Shrimp Salad(Lenten Salad), for a refreshing meal.
Serving Suggestions
Serve the lemon flounder with a side of quinoa or rice to soak up the delicious juices. A fresh green salad or steamed asparagus complements the dish well. For an elegant touch, drizzle additional lemon juice or melted butter over the fish before serving. This dish also pairs beautifully with Easy Crabmeat Dip as an appetizer for a delightful seafood meal.
Storage & Reheating
Store any leftover flounder in an airtight container in the fridge for up to two days. Reheat gently in the microwave for about 1-2 minutes, ensuring it doesn't dry out. Alternatively, you can warm it in a skillet over low heat, adding a splash of water or lemon juice to maintain moisture. Avoid reheating more than once for the best texture.
Nutrition & Diet Analysis (per serving)
Each serving of Lemon Flounder contains roughly 309 calories, with 36g protein, 48g carbohydrates, and 6g fat. It is an excellent source of iron (222% of the Daily Value), vitamin C (188% of the Daily Value), and dietary fiber (132% of the Daily Value), and a good source of calcium. At about 309 calories per serving, it is a lighter, protein-rich choice.
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. Just make sure to thaw it completely before cooking. This will ensure even cooking and prevent the fish from becoming rubbery. Thaw overnight in the refrigerator or use the microwave's defrost setting, but avoid cooking it from frozen to achieve the best texture.
What if I don't have a microwave-safe pan?
If you don't have a microwave-safe pan, you can use a glass dish or a ceramic plate that can withstand microwave heat. Just make sure to check the manufacturer's guidelines. Alternatively, you can bake the flounder in the oven at 400°F for about 15-20 minutes, covered with foil to retain moisture.
What side dishes go well with lemon flounder?
Lemon flounder pairs well with a variety of sides. Consider serving it with a light, refreshing salad or steamed vegetables like broccoli or green beans. You might also enjoy it alongside a grain such as couscous or brown rice. For a richer experience, try a side of mashed potatoes or a creamy pasta dish.
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).