Sesame Flounder
A light and flavorful dish featuring flaky white fish topped with sautéed vegetables and toasted sesame seeds, perfect for a healthy, Asian-inspired meal any day of the week.
Ingredients
Instructions
- Place the fillets in a 13 x 9 x 2-inch baking dish coated with cooking spray.
- Drizzle the fillets with lemon juice and sprinkle with pepper.
- Sauté the onion, green pepper, and celery in thawed apple juice concentrate until crisp-tender.
- Spoon the sautéed vegetables over the fillets.
- Sprinkle with toasted sesame seeds.
- Bake at 350°F (175°C) for 20 to 25 minutes or until the fish flakes easily with a fork.
Tips & Substitutions
To enhance the flavor, consider marinating the flounder fillets in the lemon juice and a bit of soy sauce for about 30 minutes before baking. If you don't have apple juice concentrate, you can substitute it with white wine or vegetable broth for a different flavor profile. For a crunchier texture, try using panko breadcrumbs instead of sesame seeds.
Serving Suggestions
Serve the sesame flounder with a side of steamed jasmine rice or quinoa to soak up the delicious juices. A fresh garden salad or sautéed green beans would complement the dish nicely. For a complete meal, consider pairing it with a light white wine or a refreshing iced tea.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the flounder in a preheated oven at 350°F (175°C) for about 10-15 minutes or until warmed through, ensuring you don't overcook the fish and dry it out.
Nutrition & Diet Analysis (per serving)
Each serving of Sesame Flounder contains roughly 177 calories, with 7g protein, 27g carbohydrates, and 6g fat. It is an excellent source of vitamin C (222% of the Daily Value) and dietary fiber (32% of the Daily Value), and a good source of potassium and protein. It also contributes 9g 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 mild white fish like tilapia or sole. Keep in mind that cooking times may vary slightly depending on the thickness of the fillets, so adjust accordingly to ensure the fish flakes easily.
Is it possible to make this recipe gluten-free?
Absolutely! To make this sesame flounder gluten-free, ensure that the cooking spray and any sauces you use are certified gluten-free. Additionally, you can replace any soy sauce with a gluten-free alternative, like tamari.
What can I add to the vegetable mix for extra flavor?
For an added depth of flavor, consider incorporating garlic or ginger into the sautéed vegetables. You can also toss in some sliced mushrooms or snap peas to enhance the texture and taste, making it even more delightful.
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).