Lemon Garlic Broiled Flounder
A white flaky flounder broiled to perfection with a lemony garlic burst of flavor. The easiest way to make broiled flounder and takes less than 30 minutes.
Servings: 4 people
Calories: 678kcal
Cost: $25
Equipment
- 1 instant-read thermometer
Ingredients
- 4 flounder filets
- 1 lemon, sliced thinly
- 4 cloves garlic pressed or grated
- salt
- pepper
- 4 teaspoon olive oil
Instructions
- Preheat the oven to the broiler and lower the rack down to the second lowest tier. Rinse the flounder and then pat dry. Place on a large baking tray to prepare the seasoning.
- Use one teaspoon of olive oil per filet (adjusted based on the size of the filet) to coat both sides of the filet. Season both sides of the fish with salt, pepper, and pressed garlic. Top each filet with lemon slices.
- Transfer the pan to the oven and broil for approximately 5 minutes, until each filet reaches 145° using an instant-read thermometer. Each filet will cook at different times, and 2 or 3 extra minutes can completely dry out the fish. Using the thermometer and pulling the filets out as they reach 145° will ensure a moist and flaky fish. Serve over greens.
Notes
- Use an instant-read thermometer to test when the flounder is done for best results.
- Don't have the tray too close to the broiler or the fish will burn!
Nutrition
Calories: 678kcal | Carbohydrates: 4g | Protein: 112g | Fat: 21g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Trans Fat: 0.1g | Cholesterol: 405mg | Sodium: 730mg | Potassium: 1489mg | Fiber: 1g | Sugar: 1g | Vitamin A: 303IU | Vitamin C: 15mg | Calcium: 201mg | Iron: 2mg