Lemon-Garlic Broiled Flounder with Spinach

Gluten Free
Dairy Free
Health score
52%
Lemon-Garlic Broiled Flounder with Spinach
26 min.
4
291kcal

Suggestions


Indulge in a delightful culinary experience with our Lemon-Garlic Broiled Flounder with Spinach, a dish that perfectly balances flavor and health. This recipe is not only gluten-free and dairy-free, making it suitable for various dietary preferences, but it also boasts a health score of 52, ensuring you can enjoy a nutritious meal without compromising on taste.

Ready in just 26 minutes, this dish is ideal for a quick lunch or a satisfying dinner. The star of the show, flounder fillets, are broiled to perfection, resulting in a tender and flaky texture that pairs beautifully with the vibrant flavors of lemon and garlic. The addition of sautéed spinach adds a nutritious touch, making this meal a powerhouse of vitamins and minerals.

With a caloric breakdown that highlights a healthy balance of protein, fats, and carbohydrates, this recipe is designed to keep you energized throughout the day. The combination of fresh lemon juice and zest elevates the dish, providing a refreshing zing that complements the savory notes of garlic and onion.

Whether you're looking to impress guests or simply enjoy a delicious home-cooked meal, our Lemon-Garlic Broiled Flounder with Spinach is sure to become a favorite in your kitchen. Dive into this flavorful dish and savor every bite!

Ingredients

  • 24 oz sushi-grade yellowtail flounder 
  • 20 oz pkt spinach frozen
  • cloves garlic minced
  • tablespoons juice of lemon 
  • of lemon zest 
  • 0.3 cup olive oil 
  • small onion chopped
  • servings salt and pepper 

Equipment

  • bowl
  • frying pan
  • aluminum foil
  • broiler

Directions

  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. Saut onion until softened, 3 minutes.
  3. 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.
  4. Remove from heat, cover and keep warm.
  5. Lightly mist foil-lined broiling pan with cooking spray. Arrange flounder fillets on top and season with salt and pepper.
  6. Drizzle remaining flavored oil over fish and broil, undisturbed, until opaque and lightly browned, about 6 minutes.
  7. Divide spinach among 4 plates.
  8. Place fish on spinach bed and serve hot, topped with lemon zest, if desired.

Nutrition Facts

Calories291kcal
Protein35.46%
Fat52.98%
Carbs11.56%

Properties

Glycemic Index
14.25
Glycemic Load
0.5
Inflammation Score
-10
Nutrition Score
33.659130614737%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.88mg
Kaempferol
0.12mg
Myricetin
0.03mg
Quercetin
3.61mg

Nutrients percent of daily need

Calories:290.52kcal
14.53%
Fat:17.63g
27.13%
Saturated Fat:2.68g
16.77%
Carbohydrates:8.66g
2.89%
Net Carbohydrates:4.17g
1.52%
Sugar:1.88g
2.09%
Cholesterol:76.54mg
25.51%
Sodium:437.78mg
19.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.56g
53.11%
Vitamin K:535.69µg
510.18%
Vitamin A:16678.52IU
333.57%
Selenium:54.06µg
77.23%
Folate:218.94µg
54.74%
Manganese:1.07mg
53.54%
Phosphorus:506.1mg
50.61%
Vitamin E:7.14mg
47.62%
Magnesium:139.55mg
34.89%
Vitamin B12:1.92µg
32.03%
Vitamin D:4.76µg
31.75%
Potassium:802.47mg
22.93%
Vitamin B6:0.45mg
22.7%
Calcium:226.35mg
22.64%
Vitamin B2:0.36mg
21.13%
Fiber:4.49g
17.95%
Iron:3.13mg
17.4%
Vitamin C:12.78mg
15.5%
Vitamin B3:2.53mg
12.63%
Copper:0.25mg
12.47%
Vitamin B1:0.18mg
12.24%
Zinc:1.39mg
9.27%
Vitamin B5:0.49mg
4.89%
Source:My Recipes