Lemon Garlic Flounder
Chef Adriana Martin
Cooking the flounder in the oven using a broiling technique that allows for a quick and perfect sear in less than 7 minutes. The fish marinade is made with Mazola® Corn Oil, spices, garlic and lemon juice.
Prep Time 10 minutes mins
Cook Time 7 minutes mins
Total Time 17 minutes mins
Course Main Dish
Cuisine American Contemporary
Servings 6 servings
Calories 662 kcal
6 flounder fillets 1 tablespoon Mazola® Corn Oil Corn Oil 1 tablespoon garlic powder 1 tablespoon favorite fish condiment with oregano, paprika, red pepper, sea salt 1 lemon juiced
Mix the spices long with the lemon juice and the Mazola® Corn Oil.
Coat each of the flounder fillets with the marinade.
Cover a sheet pan with parchment paper and place each of the dressed fillets.
Set the oven on "broil" at 450°F and cook the fish for 5-7 minutes.
Result will be a delicate flaky fish with lots of flavor. Serve immediately.
Calories: 662 kcal Carbohydrates: 3 g Protein: 112 g Fat: 20 g Saturated Fat: 4 g Polyunsaturated Fat: 4 g Monounsaturated Fat: 6 g Trans Fat: 1 g Cholesterol: 405 mg Sodium: 2665 mg Potassium: 1485 mg Fiber: 1 g Sugar: 1 g Vitamin A: 319 IU Vitamin C: 10 mg Calcium: 201 mg Iron: 2 mg