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

Lemon-Garlic Broiled Flounder with Spinach

Photo: Kana Okada; Styling: Lynn Miller
Prep time 5 mins
Cook time 21 mins
Yield Serves 4
Flounder cooks fast under a hot broiler with this quick and easy fish recipe. Lemon juice, garlic, salt and pepper create a simple yet flavorful seasoning that pairs nicely with sautéed spinach.


  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 2 cloves garlic, minced
  • Salt and pepper
  • 1 small onion, chopped
  • 2 10-oz. packages frozen spinach
  • 4 flounder fillets (about 6 oz. each)
  • Zest of 1/2 lemon, optional

Nutrition Information

  • calories 315
  • fat 17 g
  • satfat 2 g
  • protein 35 g
  • carbohydrate 10 g
  • fiber 6 g
  • cholesterol 96 mg
  • sodium 927 mg

How to Make It

  1. Preheat broiler to high, line a broiling pan with foil and set rack 2 inches from heat. In a small bowl, combine 3 Tbsp. olive oil, lemon juice and garlic; season with salt and pepper.

  2. Warm remaining oil in a skillet over medium-high heat. Sauté onion until softened, 3 minutes. Add frozen spinach, cover and cook until thawed, about 8 minutes. Uncover, season with salt and pepper and drizzle with 1/2 of flavored olive oil. Cook for 4 minutes to simmer off excess liquid. Remove from heat, cover and keep warm.

  3. Lightly mist foil-lined broiling pan with cooking spray. Arrange flounder fillets on top and season with salt and pepper. Drizzle remaining flavored oil over fish and broil, undisturbed, until opaque and lightly browned, about 6 minutes.

  4. Divide spinach among 4 plates. Place fish on spinach bed and serve hot, topped with lemon zest, if desired.