Flounder Baked W Vegetables

Delight your taste buds with this vibrant and healthy Flounder Baked with Vegetables recipe—a perfect one-dish meal bursting with fresh, wholesome flavors. Tender flounder fillets rest atop a colorful medley of zucchini, yellow squash, cherry tomatoes, red bell pepper, and red onion, all lightly seasoned with garlic, parsley, and a touch of paprika for a warm, earthy kick. A drizzle of olive oil and a squeeze of fresh lemon juice tie the dish together, while a touch of butter adds luxurious richness. Expertly baked to perfection in just 25 minutes, this dish is as quick and easy as it is nutritious. Serve this light yet satisfying meal warm, garnished with fresh parsley, for a weeknight dinner that feels gourmet. Whether you're looking for a healthy seafood recipe, an easy sheet-pan meal, or a vibrant vegetable-packed dinner idea, this recipe has it all!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces flounder fillets
• 1 medium zucchini
• 1 medium yellow squash
• 1 cup cherry tomatoes
• 1 medium red bell pepper
• 1 small red onion
• 3 tablespoons olive oil
• 1 large lemon
• 2 large garlic cloves
• 2 tablespoons fresh parsley
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 0.25 teaspoons paprika
• 2 tablespoons butter

Directions

Step 1

Preheat your oven to 375°F (190°C) and lightly grease a large baking dish with a tablespoon of olive oil.

Step 2

Rinse and pat dry the flounder fillets with paper towels, then set them aside.

Step 3

Slice the zucchini, yellow squash, and red bell pepper into thin rounds or strips. Halve the cherry tomatoes and thinly slice the red onion.

Step 4

Mince the garlic and chop the fresh parsley finely.

Step 5

In a large mixing bowl, combine the zucchini, yellow squash, cherry tomatoes, red bell pepper, and onion. Drizzle with 2 tablespoons of olive oil, sprinkle with salt, black pepper, and paprika, and toss to coat evenly.

Step 6

Spread the vegetable mixture evenly in the prepared baking dish.

Step 7

Layer the flounder fillets on top of the vegetables, ensuring the fillets lie flat and aren't overlapping.

Step 8

Squeeze the juice of the lemon over the fish and vegetables. Add thin slices of butter on top of each flounder fillet for added richness.

Step 9

Sprinkle the minced garlic and fresh parsley evenly over both the fish and the vegetables.

Step 10

Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.

Step 11

Remove the foil and bake uncovered for an additional 5 minutes, or until the flounder is opaque and flakes easily with a fork, and the vegetables are tender.

Step 12

Remove from the oven and let rest for 5 minutes before serving. Serve warm, garnished with extra parsley if desired.

Nutrition Facts

Serving size	1337.8 grams (1337.8g)

Amount per serving	% Daily Value*
Calories	1209

Total Fat 72.10g	92%
Saturated Fat 21.00g	105%
Polyunsaturated Fat 5.10g
Cholesterol 258mg	86%
Sodium 4405mg	192%
Total Carbohydrate 57.10g	21%
Dietary Fiber 12.70g	45%
Total Sugars 34.20g
Protein 85.10g	170%

Vitamin D 485IU	2423%
Calcium 261mg	20%
Iron 5mg	30%
Potassium 2669mg	57%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.3%

Protein: 28.0%

Carbs: 18.8%