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Broiled Flounder and Baked Potatoes With Potluck Grilled Vegetables

Amelia is an Instructional Designer, eLearning Developer, and published author. She also loves creating educational and training videos.

Broiled Fish, Baked Potatoes, and Grilled Vegetables

Broiled Fish, Baked Potatoes, and Grilled Vegetables

Introduction

Running out of ideas for dinner? Broiled flounder is packed with protein and a good source of potassium, vitamins A and C, and other nutrients. If you don't have flounder on hand, you can substitute other types of white fish including tilapia, sea bass, and sole.

I refer to the grilled vegetables in this meal as "potluck" because you can use whatever vegetables and other ingredients you happen have on hand to complement the baked potatoes. It's time to get creative, so let's get cookin'!

Prep timeCook timeReady inYields

30 min

20 min

50 min

3 to 4 servings

Step 1: Prepare the Flounder

For this recipe, you will need a large roasting pan.

Ingredients

  • 6 pieces of fresh or frozen flounder (if frozen, thaw overnight or if frozen pieces are individually sealed, place in cold water for 30 minutes to thaw)
  • 1 teaspoon salt
  • Lemon pepper seasoning
  • 1-2 tablespoons fresh, chopped parsley (or dried parsley)
  • 4 tablespoons olive oil

Instructions

  1. In a large roasting pan, add 2 tablespoons of the olive oil.
  2. Layer the pieces of fish in the pan.
  3. Drizzle the remaining 2 tablespoons of olive oil over the fish.
  4. Add salt. Sprinkle the lemon pepper seasoning and parsley on each piece of fish.
  5. Cover and cook for 10-12 minutes at 450 degrees.

Note: The flounder I used was thinly cut. If your flounder is thick, an additional few minutes of cooking time may be necessary.

Step 2: Prepare the Potatoes

You will need a medium pot for this part of the recipe.

Ingredients

  • 1 large or 2 small potatoes, diced
  • 2 tablespoons olive oil
  • ¼ cup water
  • 1 cup finely chopped vegetables of your choice (since this is "potluck," use whatever is on hand; I used chopped onions, chopped zucchini, and chopped peppers; and it's perfectly fine to just sprinkle the seasonings below and do without the chopped vegetables for the potatoes)
  • Dash garlic powder
  • Dash salt
  • Dash pepper
  • 1 tablespoon fresh, chopped parsley (or dried parsley)

Instructions

  1. In a medium pot of water, add diced potatoes and bring to the boil. Boil the potatoes for 5 minutes. This softens the potatoes so they will require less cooking time in the oven.
  2. Drain the potatoes.
  3. Place potatoes in baking pan. Add olive oil and all other ingredients and cook at 450 degrees for 30 minutes or until potatoes are slightly browned.

Note: To save time, cook the potatoes and flounder in the oven at the same time, if your oven and pan sizes allow. Otherwise, add 10-12 minutes of cooking time if cooking them separately.

Step 3: Prepare the Potluck Grilled Vegetables

For this step, you will need a medium-to-large frying pan.

Ingredients

  • 1½ to 2 cups chopped vegetables (such as zucchini, onion, peppers, eggplant, mushrooms); I bought freshly chopped vegetables and then chopped them up a little finer
  • 2 tablespoons olive oil
  • Dash garlic powder
  • Dash salt
  • Dash pepper
  • 1 tablespoon fresh, chopped parsley (or dried parsley)

Instructions

  1. In a medium-to-large frying pan, add 1/2 of the olive oil.
  2. Add the mixed vegetables to the pan.
  3. Add the seasonings and mix.
  4. Sauté for 10-12 minutes on medium-to-low heat.

Done!

Your meal is now cooked and ready to serve. Enjoy!

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Nutrition Information

  • Flounder: An excellent source of protein. One flounder filet (approximately 6” x 3 ½” by ½” ) is approximately 150 calories and contains 5 grams of fat, and 30 grams of protein. This may vary slightly depending on the size/ounces of the filet.
  • Potatoes: A good source of carbohydrates, which are a good complement to protein-rich flounder. Approximately ½ cup of baked (roasted) potatoes is approximately 150 calories, including finely chopped vegetables. For the olive oil used to season the potatoes, I use Filippo Berio Extra Light Tasting Olive Oil, which is 120 calories per tablespoon (so allow approximately 50-60 extra calories for a portion of olive oil per serving).
  • Grilled vegetables: A healthy addition to any meal. One cup of cooked mixed vegetables is only 50 calories, 10 grams of carbohydrates, 2 grams of fiber, 20% of RDA of Vitamin A, 6% of RDA of Vitamin C, and 2% of the RDA of Calcium and Iron. For the olive oil used to season the vegetables, allow approximately 30-40 extra calories per serving).

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2014 Amelia Griggs

Comments

Amelia Griggs (author) from U.S. on April 21, 2015:

Hey firstcookbooklady, that's cool, glad you will try it. It's quick, easy, healthy and delicious!

Thanks for stopping by. :-)

Char Milbrett from Minnesota on April 21, 2015:

I have some Flounder that I bought a couple weeks ago because my friend thought it was so good that I should try it. I will try your recipe!

Amelia Griggs (author) from U.S. on January 12, 2015:

Thanks Susan, glad you like. Tonight is fish night so I will be making this recipe for dinner, healthy and delicious!

Susan from India on January 12, 2015:

Wow easylearningweb, thanks for sharing this yummy hub.

Amelia Griggs (author) from U.S. on January 06, 2015:

Glad you liked the hub, Lisa. The flounder I bought was frozen so I thawed it first; it was pretty thin and with a little bit of olive oil and the lemon pepper seasoning, it cooked in about 12 minutes and it was perfect! Thanks for your comment. Happy Cooking too. :-)

Lisa Copeland from Woodstock, Georgia on January 06, 2015:

I sure wish I fixed my flounder the same way the other night. It was a DISASTER! I normally only buy fresh fish and have a hard time cooking frozen fish. Thanks for the ideas. Kroger had it on sale the other day and I have another two bags and a roaster just like yours. Yah!