ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Broiled Flounder with Chili Cream

Prep time 6 mins
Cook time 8 mins
Marinate time 15 mins
Yield 4 servings.

Ingredients

  • 1 tablespoon lemon juice
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon water
  • 1 teaspoon minced garlic (about 2 cloves)
  • 4 (4-ounce) flounder fillets
  • 1/2 cup nonfat sour cream
  • 1 1/2 teaspoons hot sauce
  • 1 teaspoon chili powder
  • Vegetable cooking spray

Nutrition Information

  • calories 129
  • caloriesfromfat 11 %
  • fat 1.6 g
  • satfat 0.3 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 23.5 g
  • carbohydrate 2.7 g
  • fiber 0.2 g
  • cholesterol 60 mg
  • iron 0.0 mg
  • sodium 195 mg
  • calcium 0.0 mg

How to Make It

  1. Combine first 4 ingredients in a large heavy-duty, zip-top plastic bag; add fish. Seal bag; gently turn bag to coat fish. Marinate in refrigerator at least 15 minutes.

  2. While fish marinates, combine sour cream, hot sauce, and chili powder in a small bowl; set aside.

  3. Remove fish from marinade, discarding marinade. Place fish on rack of a broiler pan coated with cooking spray. Broil 5 1/2 inches from heat (with electric oven door partially opened) 8 minutes or until fish flakes easily when tested with a fork. Serve with chili cream.

Cook's Notes

Almost any fish that is broiled can be grilled. Grill flounder for this recipe, covered, over medium-hot coals (350° to 400°) for 4 minutes on each side or until lit flakes easily when tested with a fork.

Cooking Light Low-Fat, Low-Calorie Quick and Easy Cookbook