Recipe: Simple and Healthy Flounder Bake


Because Todd knows that I like to eat healthy foods that are easy to prepare, he recently bought us the Skinnytaste Cookbook, based on the popular blog of the same name. It contains so many delicious recipes that rely on bright vegetables, lean meats, and whole grains.

Now that Lent has arrived and some of us can’t eat meat on Fridays, I want to share a simple fish recipe from theSkinnytaste Cookbook that Todd and I really enjoyed: a broccolini flounder bake. As usual, we modified this version a bit. We cut out the cheese and oregano, added onions and piled on extra tomatoes, and served it over a rice medley.

Flounder Bake

~3 teaspoons olive oil
~6 oz broccolini (or baby broccoli)
~2 cups multi-colored cherry tomatoes
~3 garlic cloves, chopped
~4 flounder filets (about 4 oz. each)
~1 whole sweet onion
~Crushed red pepper flakes
~Black pepper
~Fresh lemon juice

Flounder BakeCooking Steps
~Preheat the oven to 450 degrees.
~In a large pot, boil water for the rice. We used a red, black, and brown rice medley from Trader Joe’s, but I think just about any type of rice would work with this dish.
~In a large skillet over medium heat, pour 2 tablespoons of olive oil. Season onions with paprika and sauté until they start to soften.
~Trim 1 inch from the broccolini stems and add them to the skillet, seasoning with salt and cooking until they start to become tender.
~Next, add the tomatoes, garlic cloves, and pepper flakes. Cook for about 8 to 10 minutes longer, stirring occasionally.
~While the veggies cook, season the flounder with salt and black pepper. Drizzle a baking dish with 1/2 tablespoon of oil, lay the flounder in the dish, then sprinkle with remaining 1/2 tablespoon of oil and lemon juice, to taste.
~Bake the fish until it is partly cooked, about 5 minutes.
~Remove the dish from the oven and top the fish with the veggie mixture. Return to the oven and bake until the fish is cooked through and opaque, about 10 to 15 more minutes.
~Serve atop the rice medley and enjoy!

Flounder Bake

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