Orange Baked Flounder
Bright and flavorful baked flounder infused with orange juice and zest, perfect for a light, citrusy main dish that pairs well with rice or vegetables.
Ingredients
Instructions
- Combine salt, pepper, orange juice, orange rind, and oil in a bowl.
- Place the flounder fillets in a lightly greased, shallow pan.
- Pour the orange sauce over the fish fillets.
- Sprinkle with nutmeg.
- Bake at 350°F (175°C) for 20 to 30 minutes until the fish is cooked through and flaky.
Tips & Substitutions
To enhance the flavor, consider marinating the flounder in the orange sauce for 30 minutes before baking. If you don't have flounder, any mild white fish like tilapia or sole can work as a substitute. For a twist, add a touch of honey for sweetness or use lime juice instead of orange. Serve with a sprinkle of fresh herbs like parsley for added freshness.
Serving Suggestions
This flavorful orange baked flounder pairs beautifully with a light salad or steamed vegetables for a balanced meal. Consider serving it with rice or quinoa to soak up the delicious orange sauce. For a more substantial feast, complement your dish with a side of Crabmeat Munchies or a refreshing cucumber salad.
Storage & Reheating
Store leftover baked flounder in an airtight container in the refrigerator for up to two days. To reheat, place the fish in a preheated oven at 350°F (175°C) for about 10 minutes or until warmed through. Avoid microwaving for best texture, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Orange Baked Flounder contains roughly 59 calories, with 2g protein, 7g carbohydrates, and 3g fat. It is an excellent source of vitamin C (105% of the Daily Value), and a good source of dietary fiber. 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 frozen flounder fillets for this recipe?
Yes, you can use frozen flounder fillets. Just ensure they are fully thawed before marinating and baking. This ensures even cooking and allows the flavors of the orange sauce to penetrate the fish.
What should I do if I don't have orange juice?
If you don't have orange juice, you can substitute it with lemon juice for a different but still delicious citrus flavor. Alternatively, a mixture of apple juice and a bit of vinegar can mimic the acidity and sweetness of orange juice.
How do I know when the flounder is cooked?
The flounder is cooked when it flakes easily with a fork and has turned opaque throughout. Baking it for 20 to 30 minutes at 350°F (175°C) should suffice, but always check for doneness, as thickness of the fillets can vary.
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).