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Baked Flounder With Fresh Lemon Pepper

Recipe #300113 | 25 min | 15 min prep | SERVES 4 (Change Servings)
(1) RATE IT NOW READ REVIEWS

dicentra

RECIPE BY: dicentra

Cooking Light. March 2003

Posted on: Apr 22, 2008

Print Recipe

Ingredients

  • 2 tablespoons grated lemon rind (about 3 lemons)
  • 1 tablespoon extra virgin olive oil
  • 1 1/4 teaspoons black peppercorns, crushed
  • 1/2 teaspoon salt
  • 2 garlic clove, minced
  • 4 (6 ounce)  flounder fillets
  • cooking spray
  • lemon wedge (optional)

    • Directions

    1. 1
      Preheat oven to 425°.
    2. 2
      Combine first 5 ingredients. Place fillets on a jelly roll pan coated with cooking spray.
    3. 3
      Rub garlic mixture evenly over fillets. Bake at 425° for 8 minutes or until fish flakes easily when tested with a fork.
    4. 4
      Serve with lemon wedges, if desired.

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    Featured Reviews for This Recipe

    From: Chef #570804 Halifax Liz

    On Apr 22, 2008

    this is an excellent way to cook fresh fish. Have used it with halibut and haddock and it worked very well. Really does not need any changes. Served it with freshly steamed asparagus, baby carrots cooked with orange and giner and rice. Suitable for anyone that likes good food. Thanks.

    0 people found this review helpful

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    Nutrition Facts

    Serving Size 1 (205g)

    Recipe makes 4 servings

    The following items or measurements are not included below:

    black peppercorns

    Calories 188
    Calories from Fat 48 (25%)
    Amount Per Serving %DV
    Total Fat 5.4g 8%
    Saturated Fat 0.9g 4%
    Monounsaturated Fat 2.9g
    Polyunsaturated Fat 0.9g
    Trans Fat 0.0g
    Cholesterol 81mg 27%
    Sodium 428mg 17%
    Potassium 624mg 17%
    Total Carbohydrate 1.0g 0%
    Dietary Fiber 0.3g 1%
    Sugars 0.1g
    Protein 32.2g 64%
    Vitamin A 57mcg 1%
    Vitamin B6 0.4mg 18%
    Vitamin B12 2.6mcg 43%
    Vitamin C 7mg 12%
    Vitamin E 3mcg 12%
    Calcium 37mg 3%
    Iron 0mg 3%

    detailed view...

    how is this calculated?

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