Italian Style Flounder

May 08, 2023May 8, 20230 14

Amazing Italian Style Flounder recipe

by The Chefin Seafood

Prep

10 min

Cook

15 min

Ready In

25 min

Level

Very easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

143

Sugar

Fat

Flounder is a type of fish that is native to the Atlantic and Pacific oceans. It is a flatfish that is prized for its delicate flavor and flaky texture, and is often used in Mediterranean-style dishes. This Italian-style flounder dish is easy to prepare and is perfect for a quick, healthy meal. The fish is seasoned with garlic and lemon and topped with diced fresh tomato and basil, giving it a flavorful kick, and then baked for a few minutes until it is tender and flaky.

Instructions

1.	Preheat oven to 375°F.
2.	Grease a large baking dish with butter.
3.	Sprinkle both sides of the flounder fillets with salt, pepper and garlic powder.
4.	Arrange fillet in the prepared baking dish, then sprinkle with lemon juice and diced tomato.
5.	Finally, sprinkle the basil on top.
6.	Cover dish loosely with foil and bake for 12-15 minutes or until fish flakes easily with a fork.
7.	Serve and enjoy!

PROS

This recipe is healthy and simple to prepare.

The flounder is a lean source of protein and contains omega-3 fatty acids, which are beneficial for heart health.

Lemon juice and garlic powder give the dish a refreshing taste, and the diced tomato adds a bright, fresh element.

This is perfect for those who follow a low-carb diet.

CONS

The dish may be a bit dry for some, so it is best to serve it with a side of buttery mashed potatoes or steamed vegetables.

HEALTH & BENEFITS

Flounder has a high nutritional value, is a good source of minerals and vitamins, and is low in calories and saturated fat.
It is also a natural source of omega-3 fatty acids, which have heart-healthy benefits and have been linked to a lower risk of developing chronic diseases.

	2 pounds flounder fillets
	1/2 tablespoon butter
	salt and pepper to taste
	1 tablespoon lemon juice
	1/2 cup diced fresh tomato
	2 teaspoons dried basil
	1 teaspoon garlic powder