Royal Flounder Fillets
Delicate flounder fillets topped with a flavorful crust, baked to perfection. Light, savory, and suitable for a quick healthy dinner or elegant fish course.
Ingredients
Instructions
- Sprinkle the fillets with salt and pepper.
- Arrange the fillets in a lightly greased 13 x 9 x 2-inch pan.
- Bake at 350°F for 10 minutes.
- Remove the fillets with a slotted spatula and place on a heated ovenproof platter to keep warm.
Tips & Substitutions
For extra flavor, consider marinating the flounder fillets in the salad dressing and lemon juice for 30 minutes before baking. If you don't have saltine cracker crumbs, crushed cornflakes or breadcrumbs work well as substitutes. Adjust the seasoning according to your taste; fresh herbs like parsley or dill can add a delightful twist. Make sure not to overbake the fish to keep it tender and juicy.
Serving Suggestions
Serve the Royal Flounder Fillets hot, garnished with additional chives and lemon wedges for a fresh touch. This dish pairs beautifully with steamed vegetables or a light salad, like Shrimp, Avocado, Fruit Salad, for a refreshing contrast. For a more filling meal, consider serving with rice or quinoa.
Storage & Reheating
Store any leftover Royal Flounder Fillets in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillets in a preheated oven at 350°F for about 5-7 minutes, or until warmed through. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Royal Flounder Fillets contains roughly 519 calories, with 11g protein, 104g carbohydrates, and 9g fat. It is an excellent source of vitamin C (93% of the Daily Value), vitamin A (66% of the Daily Value), and iron (31% of the Daily Value), and a good source of dietary fiber. Note that it is relatively high in sodium, at 2086mg per serving (91% 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 seasoning and baking. This will help them cook more evenly and maintain their texture.
What can I substitute for the salad dressing?
You can use a mixture of olive oil, vinegar, and herbs as a substitute for salad dressing. A homemade vinaigrette or even a bit of melted butter with lemon juice can also enhance the flavor of the fish.
How do I know when the flounder is done cooking?
The flounder is done when it flakes easily with a fork and is opaque throughout. Typically, baking at 350°F for about 10 minutes is sufficient, but cooking times may vary based on the thickness of the fillets.
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).