Flounder Baked W Vegetables
Delight your taste buds with this vibrant and healthy Flounder Baked with Vegetables recipe—a perfect one-dish meal bursting with fresh, wholesome flavors. Tender flounder fillets rest atop a colorful medley of zucchini, yellow squash, cherry tomatoes, red bell pepper, and red onion, all lightly seasoned with garlic, parsley, and a touch of paprika for a warm, earthy kick. A drizzle of olive oil and a squeeze of fresh lemon juice tie the dish together, while a touch of butter adds luxurious richness. Expertly baked to perfection in just 25 minutes, this dish is as quick and easy as it is nutritious. Serve this light yet satisfying meal warm, garnished with fresh parsley, for a weeknight dinner that feels gourmet. Whether you're looking for a healthy seafood recipe, an easy sheet-pan meal, or a vibrant vegetable-packed dinner idea, this recipe has it all!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces flounder fillets
- 1 medium zucchini
- 1 medium yellow squash
- 1 cup cherry tomatoes
- 1 medium red bell pepper
- 1 small red onion
- 3 tablespoons olive oil
- 1 large lemon
- 2 large garlic cloves
- 2 tablespoons fresh parsley
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 0.25 teaspoons paprika
- 2 tablespoons butter
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a large baking dish with a tablespoon of olive oil.
Rinse and pat dry the flounder fillets with paper towels, then set them aside.
Slice the zucchini, yellow squash, and red bell pepper into thin rounds or strips. Halve the cherry tomatoes and thinly slice the red onion.
Mince the garlic and chop the fresh parsley finely.
In a large mixing bowl, combine the zucchini, yellow squash, cherry tomatoes, red bell pepper, and onion. Drizzle with 2 tablespoons of olive oil, sprinkle with salt, black pepper, and paprika, and toss to coat evenly.
Spread the vegetable mixture evenly in the prepared baking dish.
Layer the flounder fillets on top of the vegetables, ensuring the fillets lie flat and aren't overlapping.
Squeeze the juice of the lemon over the fish and vegetables. Add thin slices of butter on top of each flounder fillet for added richness.
Sprinkle the minced garlic and fresh parsley evenly over both the fish and the vegetables.
Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.
Remove the foil and bake uncovered for an additional 5 minutes, or until the flounder is opaque and flakes easily with a fork, and the vegetables are tender.
Remove from the oven and let rest for 5 minutes before serving. Serve warm, garnished with extra parsley if desired.
Nutrition Facts
Calories |
1209 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.1 g | 92% | |
| Saturated Fat | 21.0 g | 105% | |
| Polyunsaturated Fat | 5.1 g | ||
| Cholesterol | 258 mg | 86% | |
| Sodium | 4405 mg | 192% | |
| Total Carbohydrate | 57.1 g | 21% | |
| Dietary Fiber | 12.7 g | 45% | |
| Total Sugars | 34.2 g | ||
| Protein | 85.1 g | 170% | |
| Vitamin D | 12.1 mcg | 61% | |
| Calcium | 261 mg | 20% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 2669 mg | 57% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
