Low-Fat Flounder
Light and flavorful flounder baked with lemon dill sauce, perfect for a healthy seafood dinner that's quick to prepare and suits those seeking low-fat options.
Ingredients
Instructions
- Thaw flounder if frozen.
- Preheat oven to 425°F.
- Place fish in a single layer in a 9 x 13-inch baking dish.
- Pour the fat-free lemon dill seafood cooking sauce evenly over the fish.
- Bake for 8 to 10 minutes, until the flesh is opaque and flakes easily with a fork.
- Garnish with lemon wedges and fresh dill before serving.
Tips & Substitutions
For optimal flavor, consider marinating the flounder in the lemon butter dill sauce for 30 minutes before baking. If you don't have Golden Dipt sauce, a mix of low-fat butter, lemon juice, and dried dill can be a great substitute. Fresh dill is preferable, but dried dill can work in a pinch. Keep an eye on the fish while baking to avoid overcooking.
Serving Suggestions
This low-fat flounder pairs beautifully with steamed vegetables or a light salad. Consider serving it alongside potato chip salad for a crunchy contrast, or with a side of rice to soak up the delicious sauce. A glass of chilled white wine complements the dish nicely.
Storage & Reheating
Store any leftover flounder in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a baking dish, cover with foil, and warm 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 Low-Fat Flounder contains roughly 88 calories, with 6g protein, 16g carbohydrates, and 2g fat. It is an excellent source of vitamin C (161% of the Daily Value), vitamin A (73% of the Daily Value), and iron (69% of the Daily Value), and a good source of dietary fiber and protein. It also contributes 4g of dietary fiber toward your daily target.
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 white fish such as tilapia or cod. Just adjust the baking time slightly, as different fish may cook at varying rates.
Is this recipe suitable for meal prep?
Absolutely! This flounder dish is great for meal prep. Just store individual portions in airtight containers and reheat as needed. It’s a healthy option for lunches throughout the week.
What should I serve with this flounder?
For a complete meal, serve the flounder with a side of quinoa or couscous, and a fresh green salad. You could also try pairing it with shrimp fricassee for a delicious seafood feast.
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).