Broiled flounder is a healthy, easy-to-prepare dish that’s perfect for a light meal. Flounder, a type of white fish, is mild in flavor, making it a great base for various seasonings. Many wonder, “is flounder healthy to eat?” The answer is yes! It’s low in calories and high in protein, making it a nutritious choice. This recipe uses a simple yet flavorful mix of garlic, lemon, and herbs to enhance the delicate taste of flounder, whether you’re baking flounder fillets or broiling them. If you’re looking for the best way to cook flounder fillet, this broiled method is both easy and delicious. It’s one of the best ways to make flounder when you want a quick and satisfying meal.
Ingredient Notes and Substitutions
- Flounder Fillets: Fresh or frozen fillets work well. If unavailable, substitute with another mild white fish like tilapia.
- Garlic: Fresh garlic adds the best flavor, but garlic powder can be used if you’re short on time.
- Lemon Juice: Adds brightness and acidity. You can also use lime juice as an alternative.
- Olive Oil: Helps to keep the fish moist while broiling. Any light oil like avocado oil can work as a substitute.
Step-by-Step Directions
- 1-Preheat your broiler to high and lightly grease a broiler pan or baking sheet. Broiling is the best way to cook flounder as it crisps up the edges while keeping the inside tender.
- 2-Prepare the flounder fillets by patting them dry with paper towels. This helps them brown and get a nice crust while broiling.
- 3-Season the fillets with salt, pepper, and minced garlic. A sprinkle of lemon zest will enhance the flavor. If you’re trying to make healthy flounder recipes, stick to light seasoning like olive oil and herbs.
- 4-Drizzle olive oil and lemon juice over the fillets. This not only adds flavor but also helps prevent the fillets from drying out during the cooking process.
- 5-Broil the flounder for 5-7 minutes, depending on the thickness of the fillets. Make sure the fish is opaque and flakes easily with a fork. The key to the best broiled flounder recipes is to not overcook the fish.
- 6-Serve immediately with a garnish of fresh parsley and extra lemon wedges. This simple method of broiling keeps the fish light and healthy, making it one of the easiest flounder fish recipes to follow.
Pro Tips
- For extra flavor, add a light dusting of Parmesan cheese before broiling.
- Serve with a side of roasted vegetables or a light salad to complement the flavors.
Broiled Flounder Recipe
Description
This simple and flavorful broiled flounder recipe is a healthy way to enjoy flounder, a mild white fish. With lemon, garlic, and olive oil, it's perfect for a light and easy meal in under 15 minutes!
Ingredients
Instructions
Servings 4
- Amount Per Serving
- Calories 220kcal
- % Daily Value *
- Total Fat 8g13%
- Sodium 190mg8%
- Total Carbohydrate 2g1%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
