Lemony Flounder with Roasted Zucchini
- Minutes to Prepare:
- Minutes to Cook:
- 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)
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.
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.
Nutritional Info 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