Flounder in Orange Sauce

Super Quick. Keep this recipe quick by slicing the green onions with kitchen scissors. Just hold a bunch of onions together and snip them over a measuring cup to save cleanup.

Yield: 4 servings
Recipe from Oxmoor House

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Nutritional Information

Amount per serving
  • Calories: 117
  • Calories from fat: 12%
  • Fat: 1.5g
  • Saturated fat: 0.3g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 21.8g
  • Carbohydrate: 2.9g
  • Fiber: 0.3g
  • Cholesterol: 54mg
  • Iron: 0.0mg
  • Sodium: 98mg
  • Calcium: 0.0mg


  • 1/3 cup low-sugar orange marmalade
  • 2 tablespoons orange juice
  • 1/4 teaspoon ground ginger
  • 1/3 cup sliced green onions (about 3 medium)
  • 4 (4-ounce) flounder fillets (or orange roughy, cod, or perch)
  • Cooking spray


  1. 1. Preheat oven to 400°.
  2. 2. Combine first 3 ingredients in a small saucepan. Cook over medium heat until marmalade melts, stirring often. Remove from heat, and stir in green onions.
  3. 3. Place fillets in a 13 x 9-inch baking dish coated with cooking spray. Spoon orange marmalade mixture evenly over fillets. Bake at 400° for 10 minutes or until fish flakes easily when tested with a fork.
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