Flounder With New Potatoes and Onions

May 09, 2023May 9, 20230 3

Flounder with New Potatoes and Onions recipe for a healthy meal

by The Chefin Seafood

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

280

Sugar

Fat

Flounder with New Potatoes and Onions is a classic seafood dish that is both delicious and nutritious. With a light and flaky texture, flounder is a great choice for anyone looking for a healthy source of protein and omega-3 fatty acids. When paired with new potatoes and onions, this meal provides a satisfying and well-rounded combination of flavors and nutrients. Whether you are looking for a quick and easy weeknight meal or a healthy option for your next dinner party, Flounder with New Potatoes and Onions is sure to please.

Instructions

1.	Preheat oven to 425 degrees F.
2.	Rinse flounder fillets and pat dry with paper towel.
3.	Grease the baking dish with butter or margarine and sprinkle the breadcrumbs on top.
4.	Cut potatoes and onions into thin slices and arrange them on the bottom of the baking dish.
5.	Place the flounder fillets on top of potatoes and onions and pour apple cider over everything.
6.	Sprinkle salt and pepper according to taste.
7.	Cover the dish with foil and bake for 20 minutes.
8.	Remove the foil and bake for additional 5-7 minutes until the top is lightly browned.

PROS

This recipe is quick and easy to prepare, plus it is healthy and low in calories.

The flounder is a great source of protein and omega-3 fatty acids, and the potatoes and onions provide fiber and other essential nutrients.

CONS

The recipe may be a bit bland for some palates, but it can be easily adjusted with additional seasoning or spices.

HEALTH & BENEFITS

Flounder is a lean source of protein, with 22 grams of protein per 3.5-ounce serving.
It is also a good source of omega-3 fatty acids, which may help to reduce inflammation and improve heart health.
Potatoes and onions are both rich in fiber, which has been linked to improved digestion and reduced risk of heart disease and certain types of cancer.

	5 ounces flounder fillets
	2 teaspoons butter or 2 teaspoons margarine
	2 tablespoons breadcrumbs ( soft , white )
	4 ounces potatoes
	1/2 small yellow onion
	1/4 cup apple cider or 1/4 cup apple juice
	1 salt ( to taste )
	1 pepper ( to taste )