Lemon Pepper Flounder with Savory Olive Sauce
Lemon Pepper Flounder with Savory Olive Sauce
Simply seasoned with lemon pepper, these baked flounder fillets are topped with a savory olive sauce. A perfect weeknight dinner for two that’s ready in 25 minutes.
If you’re cooking for two this evening, I have a simple, savory baked fish recipe featuring flounder to share. Flounder is a very mild-tasting fish with a slightly sweet flavor. It’s very delicate and flaky and lends itself to a variety of cooking methods – baking, broiling, poaching, sautéing, or steaming.
Interestingly, flounder is not actually a specific type of fish but rather a group of fish also referred to as flatfishes. These rather strange looking fish have both eyes on one side of their head and swim horizontally along the bottom of the ocean. Some names you might come across when buying flounder include summer flounder (also known as fluke), winter flounder (also known as lemon sole), southern flounder, European flounder (also known as white fluke), dover sole, petrale sole, and yellowfin sole.
Like all seafood, flounder is a great source of lean, high-quality protein, with more than 20 grams in a 5-ounce serving. It’s extremely low in saturated fat and provides a nice dose of heart-healthy omega-3 fatty acids.
When purchasing fresh flounder (or any type of fish), make sure that the flesh appears moist and firm. Fish should always smell clean and slightly salty, just like the sea. Avoid fish that smells fishy or has an ammonia-like odor.
It’s best to cook and eat fresh fish the day it’s purchased. Never store fresh fish more than two days in the refrigerator. If you can’t find flounder for today’s recipe, cod, haddock, halibut, pollack, or tilapia are nice substitutes.
To your health,
Darlene
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LEMON PEPPER FLOUNDER with SAVORY OLIVE SAUCE
Yield: 2 servings
Serving Size: 1 fish fillet with 2 tablespoons sauce
Prep: 10 minutes
Ready: 25 minutes
INGREDIENTS
For the fish:
2 (5 to 6 ounces each) skinless flounder fillets
2 teaspoons olive oil
1/2 teaspoon lemon pepper seasoning (such as Lawry’s Lemon Pepper)
For the olive sauce:
1 1/2 tablespoons fresh-squeezed lemon juice
1 tablespoon olive oil
3 large kalamata olives, finely diced (about 1 heaping tablespoon)
1 tablespoon capers
1 tablespoon minced fresh parsley
1 small clove garlic, minced
1/8 teaspoon black pepper
1/8 teaspoon red pepper flakes
Lemon slices (optional garnish)
DIRECTIONS
To prepare the fish, place flounder fillets in an oven-safe baking dish and rub top and bottom of fillets with 2 teaspoons olive oil. Sprinkle top of each fillet with a 1/4 teaspoon lemon pepper seasoning. Bake fish in a preheated 400-degree F oven for 10 to 15 minutes or until fish begins to flake easily with a fork.
To prepare the olive sauce, in a bowl stir together lemon juice, olive oil (1 tablespoon), olives, capers, parsley, garlic, black pepper, and red pepper flakes until well combined.
To serve, place baked fish fillets on a serving platter and top with olive sauce.
Nutrition Information per Serving
263 Calories, 16 g Total fat, 2 g Saturated fat, 0 g Trans fat, 74 mg Cholesterol, 429 mg Sodium, 3 g Total carbohydrate, 1 g Dietary fiber, 0.5 g Total sugars, 0 g Added sugars, 26 g Protein, 0 mcg (0%) Vitamin D, 36 mg (2%) Calcium, 0 mg (0%) Iron, 568 mg (10%) Potassium
© 2024 RECIPES MADE HEALTHY BY DARLENE ZIMMERMAN, MS, RD LLC
