Description
This broiled flounder recipes uses a lean, mild flavored white fish that cooks very quickly. Only a few simple ingredients are needed to make this recipe. For an extra burst of flavor, make the spicy tartar sauce to serve with the fish fillets.
Ingredients
Units
Scale
Flounder
- 4 flounder fillets (about 6 ounces each)
- 3 teaspoons olive oil
- 2 teaspoons Old bay seasoning or all purpose seasoning
- 1 teaspoon garlic powder
- 1/2 teaspoon pepper
- 1 teaspoon paprika
- lemon slices for garnish
Tartar Sauce
- 1/2 cup mayonnaise
- 1/4 cup unsweetened pickle relish
- 1 teaspoon dijon mustard
- 1 teaspoon horseradish
- 1 teaspoon garlic or regular chili sauce
- 1 tablespoon lemon juice
- 1 teaspoon Old Bay seasoning
- 1/4 teaspoon black pepper
- 1/2 teaspoon tarragon or dill, optional
Instructions
Spicy Tartar Sauce
- Stir together all sauce ingredients. Taste for seasoning and adjust as preferred.
- Store in refrigerator until needed.
Flounder
- Stir the seasoning together in a medium bowl or plate.
- Pat the flounder dry. Rub fillets with some oil and press fillets into the seasonings.
- Preheat the oven to broil.
- Lightly spray the broiler pan with non-stick baking spray. Or lightly brush with a bit of oil.
- Place the pan on the second level in the oven.
- Broil flounder for 4 minutes. Test the fish with a meat thermometer. If it registers 145°F, the fish is done. It may be hard to test since they are thin. Slide the thermometer in sideways if it is easier. I also sometimes use a heat gun thermometer to test temperature.
- Cook for another 1-2 minutes if necessary. In addition to thermometer, you can also see if fish flakes apart easily with a fork.
- Serve with a squeeze of lemon and the tartar sauce.
Notes
- Use fresh or quick-frozen and individually sealed fish.
- We are using approximately 1/2 inch thick fish. If your portions are thinner or thicker they will cook more quickly or longer than what is stated in the recipe.
- Always use your meat thermometer to check if the fish is done.
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Make sure to pat the fish dry for a lightly crisp outside of fish.
- Store leftover flounder in an airtight container in the refrigerator for up to 2 days. Freeze for up to two months. Defrost overnight in the refrigerator. Reheat in a skillet on low heat with a little oil or butter until hot.
Nutrition
- Serving Size: 1
- Calories: 277
- Sugar: 5g
- Sodium: 788mg
- Fat: 18g
- Carbohydrates: 7g
- Protein: 21g
- Cholesterol: 83mg