0 from 0 votes
Easy Baked Flounder
This Easy Baked Flounder recipe offers tender, flaky fish topped with fresh vegetables and seasoned with herbs and spices, all baked to perfection for a quick and delicious meal.
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
Servings:
6
Calories:
171 kcal
Course:
Main Course
Cuisine:
Mediterranean
Ingredients
- 1½ pounds flounder
- 1 bell pepper
- 2 tomato
- ⅔ cup olive
- 1 red onion sliced
- 1 lemon sliced
- 2 tablespoons olive oil
- 2 cloves garlic
- 1 teaspoon oregano
- 1 teaspoon sumac
- ½ teaspoon cumin
- 1 teaspoon Aleppo pepper
- ½ teaspoon kosher salt
Instructions
- Preheat your oven to 400 degrees F (200 degrees C). Place the flounder fillets in an oven-safe dish. Then, slice the red onions and place them on top.
- Slice the bell pepper and tomatoes. Scatter these vegetable slices evenly over the top of the flounder fillets. Distribute the pitted olives over the fish and vegetables.
- Mince or finely chop the garlic and sprinkle it over the fish and vegetables. Add the oregano, sumac, cumin, Aleppo pepper, and salt, ensuring even distribution.
- Drizzle with Olive Oil: Pour olive oil over the fish and vegetables, making sure everything is lightly coated. Add the spices.
- Place the dish in the preheated oven and bake for 20 to 25 minutes, or until the fish is cooked through and flakes easily with a fork.
- Remove from the oven and let it cool slightly before serving.
Cup of Yum
Nutrition Information
Calories
171kcal
(9%)
Carbohydrates
8g
(3%)
Protein
15g
(30%)
Fat
9g
(14%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
6g
(30%)
Trans Fat
0.01g
(1%)
Cholesterol
51mg
(17%)
Sodium
530mg
(22%)
Potassium
396mg
(8%)
Fiber
3g
(12%)
Sugar
3g
(6%)
Vitamin A
1170IU
(23%)
Vitamin C
42mg
(47%)
Calcium
56mg
(6%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6 Serving
Amount Per Serving
Calories 171
% Daily Value*
| Calories | 171kcal | 9% |
| Carbohydrates | 8g | 3% |
| Protein | 15g | 30% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 51mg | 17% |
| Sodium | 530mg | 22% |
| Potassium | 396mg | 8% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin A | 1170IU | 23% |
| Vitamin C | 42mg | 47% |
| Calcium | 56mg | 6% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.