Baked Flounder Fillet & Sautéed Veggies
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
Servings: 4
Calories: 184 kcal
Ingredients
- 1 lb. flounder fillet
- 1/2 lb. cherry tomatoes halved
- 1/2 lb. broccoli. chopped into small pieces
- 1 medium red bell pepper chopped
- 1 small sweet onion thinly sliced in rings
- 2 garlic cloves finely chopped
- 1 Tbsp. olive oil + 2 tsp.
- 1 tsp. kosher salt
- 1 tsp. lemon pepper
- 1/2 tsp. dried thyme
- Ground black pepper to taste
- Fresh thyme sprigs for garnish
Instructions
-
Preheat oven to 425 degrees F.
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In skillet, heat 1 Tbsp. olive oil over medium-high heat.
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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.
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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.
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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.