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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 203.5
  • Total Fat: 2.0 g
  • Cholesterol: 77.1 mg
  • Sodium: 175.5 mg
  • Total Carbs: 12.4 g
  • Dietary Fiber: 3.7 g
  • Protein: 29.1 g

View full nutritional breakdown of Lemony Flounder with Roasted Zucchini calories by ingredient
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Lemony Flounder with Roasted Zucchini

Submitted by: AASLP___
Lemony Flounder with Roasted Zucchini

Number of Servings: 4

Ingredients

    4 small zucchini (about 1-1/2 pounds), cut lengthwise into 1/4-inch-thick slices
    Zest and juice of 1 lemon
    4 tablespoons chopped fresh parsley
    1-1/2 teaspoons dried oregano
    1 medium-size onion, chopped
    2 cloves garlic, chopped
    1/2 cup white wine or water
    1-1/3 cups low-sodium vegetable broth
    2 fillets (about 1 pound) flounder cut in half
    1 cup orzo, prepared according to package directions (optional, not included in nutritional information)

Directions

1. Cover 2 large baking sheets with nonstick foil and place in oven. Heat oven to 450 degrees F.

2. Carefully spread zucchini slices in a single layer on prepared baking sheets. Drizzle with 2 tablespoons lemon juice and sprinkle with 1 tablespoon of the parsley and 1/2 teaspoon of the oregano. Roast at 450 degrees F for 20 minutes or until tender, flipping slices halfway through.

3. Heat a large nonstick skillet over medium heat. Add onion, remaining 3 tablespoons parsley and remaining 1 teaspoon oregano to skillet and spritz with nonstick cooking spray. Cover and cook for 5 minutes or until softened. Uncover and add lemon zest and garlic to skillet; cook 1 minute.

4. Pour wine or water, vegetable broth and remaining lemon juice (about 2 tablespoons) into skillet. Bring to a simmer over medium heat. Add fish to skillet and cook, covered, for 5 to 8 minutes, until opaque, carefully flipping halfway through.

5. Remove fish from skillet and pour some of the poaching liquid over orzo (if using). Serve orzo with fish and zucchini.

Serving Size: Makes 4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user ANNE_SP.





TAGS:  Fish |

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