Flounder Recipe with Vegetables

2013-11-18
flounder recipe
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  • Servings : 2
  • Prep Time : 20m
  • Cook Time : 20m
  • Ready In : 40m

Nutritional Info

This information is per serving.

  • Calories

    343
  • Total Fat

    10.0g
  • Saturated Fat

    2.1g
  • Cholesterol

    Cholesterol 116mg
  • Sodium

    196mg
  • Total Carbohydrates

    17.2g
  • Dietary Fiber

    5.7g
  • Protein

    46.0g
  • Vitamin A

    13%
  • Vitamin C

    85%
  • Calcium

    7%
  • Iron

    26%
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This delicious flounder recipe is almost a meal in itself.

It is a baked fish recipe, that is surrounded by vegetables while it bakes. Just add a bed of spinach and some steamed rice or rice pilaf and dinner is done.

I love easy fish recipes like this and I think you will too.

Baked Flounder Recipe

gluten free recipe

Ingredients

  • 1/4 pound fresh mushrooms, sliced
  • 1 medium onion, chopped
  • 1 clove garlic, minced
  • 1/4 teaspoon dried whole basil
  • 1 tablespoon vegetable oil
  • 3/4 cup tomato, chopped and peeled
  • 1 1/2 cups green beans, cut and steamed until almost cooked
  • 3 tablespoons lemon juice
  • 2 flounder fillets (about 3/4 pound)
  • salt and pepper to your taste

Method

Step 1

Preheat the oven to 350°F.

Step 2

Sauté the mushrooms, onion, garlic and basil in the vegetable oil until the onion is tender. Remove from the heat. Stir in the chopped tomato, green beans and lemon juice. Sprinkle the flounder with salt and pepper. Place the fish in a greased 12"x8"x2" baking dish. Top the fish with the vegetable mixture.

Step 3

Cover and bake at 350°F for 20-25 minutes until the fish flakes easily when tested with a fork.

Makes 2 servings.

Serving Suggestion:

Serve over steamed spinach, with lemon wedges available for flavoring. To prepare the spinach, remove the stems, wash the leaves and place them, still wet, in a large saute pan (do not add water), cover and cook for 3-5 minutes. Drain the spinach well. Chop and arrange the spinach on a serving platter. Gently transfer the fish and vegetables to the platter. Garnish with lemon slices if desired.

Of course we know that fish is healthy for us, but look at the wonderful vegetables this fish is cooked with. Garlic, onions, mushrooms and tomatoes are all known to be loaded with fantastic health giving properties. If you serve it on a bed of steamed spinach as suggested above you have a simple dinner recipe that provides amazing nutritional value.

It’s also gluten free, a real bonus for anyone who is gluten intolerant or who has celiac disease.

Serve this delicious flounder recipe with a side of rice pilaf.

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Contributed by | I am Karen and CookingNook.com is my blog. I am not a chef but I love all things food related. Cooking, developing recipes, watching cooking shows. It's all good. I love sharing recipes and tips with others and learning from them. Please join in and share your favorite recipes with others. |

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