Easy Broccolini Flounder Bake
Any white fish can be used in this simple seafood dish that looks elegant on the plate. Broccoli can be used in place of broccolini too.
- 1 bunch broccolini ends trimmed and halved if thick
- 3 tsp extra-virgin olive oil divided
- 1 tsp garlic minced
- 3/4 cup cherry tomatoes halved
- Crushed red pepper flakes optional
- 1 lb flounder, or any white fish
- 1/4 tsp kosher salt
- 1/4 tsp black pepper
- 1/2 tsp dried oregano or 1 1/2 tsp chopped fresh
- 2 Tbsp fresh lemon juice
- 2 Tbsp Parmigiano-Reggiano cheese grated
- Preheat oven to 450°F and spray a 9x13-inch baking dish with cooking spray.
- In a large non-stick skillet, heat 2 teaspoons of olive oil. Add the garlic and sauté for about 30 seconds to 1 minute. Add the broccolini and sauté for 4 minutes or until crisp tender. Add tomatoes and pepper flakes and cook for another 2 minutes.
- Place the fish in the prepared baking dish. Season with the salt, pepper and oregano. Drizzle with the lemon juice and remaining 1 teaspoon of olive oil. Top with the cooked broccolini and tomato mixture. Sprinkle with cheese. Bake until the fish is cooked through and opaque, about 10 minutes.
Chef's Note: If you cannot find broccolini, use broccoli in it's place, cutting it into spears. Nutrition Nugget:
- Broccolini is a green vegetable similar to broccoli but it has smaller florets and longer stalks. And, personally, we think it looks quite elegant on the plate. When you see the finished product of this recipe, you will surely impress your family because it will look like you spent all kinds of time putting it together (which is NOT true at all!).
- Like many other vegetables, broccolini is high in vitamin C and a good source of calcium, Vitamin A, and folate.
Calories: 140kcalCarbohydrates: 4gProtein: 17gFat: 7gSaturated Fat: 2gCholesterol: 54mgSodium: 510mgSugar: 1g
Tried this recipe?Let us know how it was!