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Broiled Flounder and Baked Potatoes With Potluck Grilled Vegetables

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 is 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 to 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 to 2 tablespoons fresh, chopped parsley (or dried parsley)
  • 4 tablespoons olive oil

Instructions

  1. In a large roasting pan, add 2 tablespoons of 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 to 12 minutes at 450°F.

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

Flounder Prep

You will need a large roasting pan for this recipe.

You will need a large roasting pan for this recipe.

Layer the pieces of fish in the pan. Add salt. Sprinkle the lemon pepper seasoning and parsley on each piece of fish.

Layer the pieces of fish in the pan. Add salt. Sprinkle the lemon pepper seasoning and parsley on each piece of fish.

Cover and cook for 10 to 12 minutes at 450°F.

Cover and cook for 10 to 12 minutes at 450°F.

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 a 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 a baking pan. Add olive oil and all other ingredients and cook at 450°F 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 to 12 minutes of cooking time if cooking them separately.

Cooking the Potatoes

Boil the potatoes.

Boil the potatoes.

Cook at 450°F for 30 minutes or until potatoes are slightly browned.

Cook at 450°F for 30 minutes or until potatoes are slightly browned.

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, and 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 to 12 minutes on medium-to-low heat.

Done!

Season and Sauté the Veggies

Freshly chopped vegetables

Freshly chopped vegetables

Add the seasonings and mix. Sauté for 10 to 12 minutes on medium-to-low heat.

Add the seasonings and mix. Sauté for 10 to 12 minutes on medium-to-low heat.

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

Nutrition Information

  • Flounder: An excellent source of protein. One flounder filet (approximately 6 inches x 3 ½ inches x ½ inch ) 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 to 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 to 40 extra calories per serving).

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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