Easy Broccolini Flounder Bake

Ann Dunaway Teh & Lesley Baradel
Easy Broccolini Flounder Bake - a recipe that is easily adjusted according to whatever type of white fish your family likes or is on sale this week!
Easy Broccolini Flounder Bake - a recipe that is easily adjusted according to whatever type of white fish your family likes or is on sale this week!

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.
2.9 from 66 votes
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Course Seafood
Cuisine Mediterranean
Servings 4 servings
Calories 140 kcal

Ingredients
  

  • 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

Instructions
 

  • 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.

Notes

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.

Nutrition

Calories: 140kcalCarbohydrates: 4gProtein: 17gFat: 7gSaturated Fat: 2gCholesterol: 54mgSodium: 510mgSugar: 1g
Keyword broccoli, flounder, tomato
Tried this recipe?Let us know how it was!

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Ann Dunaway Teh & Lesley Baradel

Ann Dunaway Teh & Lesley Baradel

We (Lesley and Ann) first met years ago while training for Ironman Wisconsin. Our paths crossed again at Georgia State University while studying to become registered dietitian nutritionists. Over the years, our paths kept crossing and we soon discovered that we shared a love for menu planning. This blossomed into My Menu Pal where we help the food industry up their nutrition game to become their customer's nutrition hero.
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