Baked Flounder Fillet & Sautéed Veggies

Kyra Williams for The Upside Blog

by | Updated: May 21st, 2021

Keep this recipe in your back pocket. You’ll pull it out often as a go-to nutritious fish dinner. The mild, slightly sweet flavor of flounder is ideal for fish lovers as well as those just adding this great protein to the menu. It’s loaded with omega-3s, B vitamins, selenium and magnesium, and it’s known for being a low-calorie, low-mercury fish. A rainbow of veggies beautifully accompanies the flounder, and thyme adds just the right sweet, lemony and peppery taste. We’re hooked!

Baked Flounder Fillet & Veggies with Thyme on White Plate |

Baked Flounder Fillet & Veggies with Thyme on White Plate |
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Baked Flounder Fillet & Sautéed Veggies

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4
Calories 184 kcal
Author Kyra Williams



  1. Preheat oven to 425 degrees F.
  2. In skillet, heat 1 Tbsp. olive oil over medium-high heat.
  3. Add onion and garlic; cook 3-5 minutes, until translucent. Add bell pepper; sauté until soft. Add broccoli and tomatoes; cook until tender, about 3 minutes. Add salt and pepper to taste. Remove from heat.

  4. In baking dish, arrange flounder and drizzle with remaining 2 tsp. olive oil. Season with thyme, salt and lemon pepper; bake 8-10 minutes, until fish is golden on top.
  5. Serve surrounded by sautéed veggies and garnished with thyme sprigs.

Recipe Notes

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Nutrition Facts
Baked Flounder Fillet & Sautéed Veggies
Amount Per Serving
Calories 184 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g5%
Trans Fat 1g
Cholesterol 51mg17%
Sodium 847mg35%
Potassium 673mg19%
Carbohydrates 16g5%
Fiber 4g16%
Sugar 8g9%
Protein 17g34%
Vitamin A 1630IU33%
Vitamin C 106mg128%
Calcium 95mg10%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Kyra Williams

Kyra Williams hasn’t always been fit. She used to be quite the opposite, in fact. During her college years, she lived on pizza and beer and packed on an unhealthy amount of pounds, due to total inactivity. One day, something clicked, and Kyra knew it was time to lose the weight. Since that time, she’s fallen so in love with fitness that she’s made it her life’s work to help others to make the changes they need to become fit, active and healthy.

Kyra is a self-employed, NASM-certified online personal trainer and nutrition expert, Crossfit Level One Trainer, USA Weightlifting and USA Powerlifting Coach, and she’s helped women all over the world through her online training services and training programs. For more info or to connect with Kyra, visit