Vegetable Filled Flounder
A light and flavorful dish featuring tender flounder fillets stuffed with a vibrant vegetable mixture, perfect for seafood lovers seeking a healthy, colorful meal.
Ingredients
Instructions
- In the microwave, cook mushrooms, red pepper, and green onion until soft.
- Stir in garlic, parsley, and basil.
- Add salt and pepper to taste.
- Cut four 12-inch lengths of aluminum foil.
- Spray the foil with vegetable spray.
- Place a flounder fillet on each piece of foil.
- Divide the vegetable mixture evenly among the fillets, placing it on top.
- Fold the foil over to create a sealed package.
- Grill or bake until the fish is cooked through, about 15-20 minutes.
Tips & Substitutions
For a flavor boost, consider adding a splash of lemon juice or zest to the vegetable mixture. If you don’t have flounder, any mild white fish like tilapia or sole can work well. You can also substitute the mushrooms with spinach or kale for a different texture. Keep an eye on the cooking time based on the thickness of the fish fillets.
Serving Suggestions
Serve the vegetable filled flounder with a side of quinoa or brown rice for a complete meal. A light salad with a citrus vinaigrette pairs beautifully with this dish. For a heartier option, consider serving it alongside the Tuna Cheese Biscuit Bake(Casserole) for a satisfying seafood feast.
Storage & Reheating
Leftover vegetable filled flounder can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillets in a preheated oven at 350°F (175°C) for about 10 minutes, or until heated through. Avoid microwaving, as it may cause the fish to become rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Vegetable Filled Flounder contains roughly 36 calories, with 2g protein, 6g carbohydrates, and 1g fat. It is an excellent source of vitamin C (33% of the Daily Value) and vitamin D (20% of the Daily Value), and a good source of vitamin A.
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 preparing the dish. This will help them cook evenly. If they're still slightly frozen, you may need to adjust the cooking time to ensure they are cooked through.
How can I make this recipe gluten-free?
This recipe is naturally gluten-free as it does not contain any bread or flour. Just ensure that the vegetable spray and any seasoning you use are labeled gluten-free. You can also serve it with gluten-free grains or sides to keep the meal compliant.
What other vegetables can I add to the filling?
Feel free to get creative with your vegetable filling! Zucchini, diced tomatoes, or even some shredded carrots would add great flavor and texture. Just make sure to cook them until soft before adding to the flounder to ensure everything melds nicely.
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).