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Baked Flounder with Fresh Lemon Pepper (MyRecipes.com)
For this baked flounder recipe use fresh lemon, good olive oil, freshly ground peppercorns, and garlic, and you'll never look at lemon pepper the same again. Serve with steamed asparagus.
Servings: 4
Ingredients
  • 2 tablespoons grated lemon rind (about 3 lemons) (zest) or just drizzle the lemon juice over the fish
  • Garlic Mixture:  (add zest if you have it, if not drizzle lemon juice over fish first)
  • 1 tablespoon extra virgin olive oil
  • 1 1/4 teaspoons ground black pepper
  • 1/2 teaspoon salt
  • 2 garlic cloves, minced or two teaspoons from a jar
  • 4 (6-ounce) flounder fillets, tilapia will also work for this recipe
  • Cooking spray
  • Lemon wedges (optional)
  •  
  • HALF RECIPE (Serves 2)
  • 1 tablespoon grated lemon rind (zest) or just drizzle a little lemon juice over the fish
  • 1 1/2 teaspoons extra virgin olive oil
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt
  • 1 clove garlic, minced or two teaspoons from a jar
  • 2 six ounce flounder fillets,
  • cooking spray
  • Lemon wedges, optional
  •  
  • FOR ONE (Serves 1)
  • 1 1/2 teaspoon grated lemon rind (zest) or just drizzle a little lemon juice over the fish
  • 3/4 teaspoon extra virgin olive oil
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon salt
  • 1/2 clove garlic, minced or 1 teaspoon from a jar
  • 1 six ounce flounder fillet
  • cooking spray
  • lemon wedges, Optional
Steps
  1. Preheat oven to 425°.
  2. Combine first 5 ingredients. Place fillets on a jelly roll pan (baking sheet) coated with cooking spray. Rub garlic mixture evenly over fillets. Bake at 425° for 8 minutes or until fish flakes easily when tested with a fork. Serve with lemon wedges, if desired.
Notes
  • NUTRITION INFORMATION 
  • calories 189 
  • caloriesfromfat 26 % 
  • fat 5.4 g 
  • satfat 0.9 g 
  • monofat 2.9 g 
  • polyfat 0.9 g 
  • protein 32.2 g 
  • carbohydrate 1.2 g 
  • fiber 0.4 g 
  • cholesterol 82 mg 
  • iron 0.8 mg 
  • sodium 432 mg 
  • calcium 39 mg