Rating: 5 stars
2 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

This dish would go great with a side of old-school boiled red potatoes. For the salsa variation, serve with rice or tortillas.

Recipe by Cooking Light May 2014


Credit: Colin Clark; Styling: Lindsey Lower

Recipe Summary

18 mins
18 mins
Serves 4 (serving size: 1 fillet, about 2 tablespoons sauce, and 1 lemon wedge)


Ingredient Checklist


Instructions Checklist
  • Place oven rack in middle of oven. Preheat broiler to high.

  • Drizzle oil in a roasting pan. Pat fish dry with paper towels; arrange fish in pan. Sprinkle fish evenly with paprika. Sprinkle shallots, butter, and garlic around pan. Pour wine into pan around fish. Broil 10 minutes or until fish flakes easily when tested with a fork, basting frequently. Arrange fish on a platter; sprinkle evenly with salt and pepper. Stir parsley into pan sauce; drizzle over fish. Serve with lemon wedges.

  • Salsa Flounder: Omit the salt. Use 1/2 teaspoon salt-free Cajun/Creole seasoning in place of paprika. Use 3/4 cup salsa (such as Herdez Salsa Casera) in place of wine. Swap in cilantro for parsley, and serve with lime wedges instead of lemon. SERVES 4 (serving size: 1 fillet, about 2 tablespoons sauce, and 1 lime wedge) CALORIES 201; FAT 6g (sat 3g); SODIUM 568mg

Chef's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutrition Facts

211 calories; fat 9.6g; saturated fat 3.1g; mono fat 4.1g; poly fat 1.1g; protein 22g; carbohydrates 4g; cholesterol 84mg; iron 1mg; sodium 404mg; calcium 42mg.