Lemon-Garlic Broiled Flounder With Spinach
Lemon-Garlic Broiled Flounder with Spinach is simple to prepare with great flavor.
Allowed for all Ideal Protein phases.
This broiled flounder recipe pairs two six-ounce fish fillets with lemon, garlic and sautéed spinach. One serving provides an estimated 35 grams of protein and cooks in approximately 20–25 minutes.
Flounder is thin and cooks quickly under the broiler, so begin checking it after five minutes. The fish is ready when it is opaque and flakes easily.
Lemon, garlic and shallot brighten the mild flavor of the fish without overpowering it. Serving the flounder over sautéed spinach creates a complete plate with protein and vegetables while keeping preparation and cleanup simple.
Estimated Nutrition
255 calories, 35g protein, 7g carbohydrates, 10g fat
Ingredients
- 1 tbsp. olive oil
- 1 tbsp. lemon juice
- 1 cloves garlic – minced
- Salt and pepper
- Half a small shallot – chopped
- 10-oz. package frozen spinach
- 2 flounder fillets (about 6 oz. each)
- Zest of 1/2 lemon – optional
Preparation
Step 1
Preheat broiler to high. Line a broiling pan with foil and set rack 2 inches from heat.
Step 2
In a small bowl, combine 1/2 a tbsp. olive oil, lemon juice and garlic. Season with salt and pepper.
Step 3
Heat 1/2 tbsp oil in a skillet over medium-high heat.
Step 4
Sauté shallot until softened, for about 3 minutes.
Step 5
Add frozen spinach then cover and cook until thawed, for about 8 minutes.
Step 6
Uncover and season with salt and pepper and drizzle. Cook for 4 minutes to simmer off excess liquid.
Step 7
Remove from heat, cover and keep warm.
Step 8
Lightly spray foil-lined broiling pan with cooking spray and arrange flounder fillets on top and season with salt and pepper. Broil undisturbed – until lightly browned, for about 6 minutes.
Step 9
Divide spinach among 2 plates and place flounder over spinach bed.
Step 10
Serve hot, topped with lemon zest.
FAQs
How long should flounder be broiled?
Six-ounce fillets generally need approximately six minutes, depending on thickness.
Is flounder high in protein?
Yes. This recipe provides an estimated 35 grams per serving.
How do you know when flounder is done?
The flesh should become opaque and flake easily.
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