Flounder is a wonderful white meat fish that tastes good and is usually pretty easy to find. Check with your fish monger for the best times to find flounder at his market. This delightful dish with an Oriental flair is one of my favorites. Makes 4 servings.
1 lb flounder
2 tsp low sodium soy sauce
1 Tbsp of frozen orange juice concentrate
2 cloves garlic, minced
1 Tbsp sesame oil or olive oil
1 Tbsp dried ginger
Pepper to taste
1 tsp toasted sesame seeds
Chopped parsley for garnish
Directions
1. Arrange fish in lightly sprayed baking dish.
2. Combine all ingredients in small bowl.
3. Drizzle mixture over fish.
4. Let marinate for 30 minutes in refrigerator.
5. Preheat oven to 350 degrees.
6. Place fish in oven and bake for 30 minutes until golden and flaky.
7. Serve over rice and mixed veggies.
Health Benefits
An excellent source of protein, yet low in calories, salt, sugar and cholesterol. Rich in omega 3 fatty acids, flounder is a great choice for anyone participating in a women’s fitness program. If you are concerned with mercury levels, you can substitute the flounder for salmon.
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