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Broiled Flounder | Pot Luck Baked Potatoes | Grilled Vegetables

Updated on January 24, 2016
Broiled Fish, Roasted Potatoes and Grilled Vegetables
Broiled Fish, Roasted Potatoes and Grilled Vegetables | Source
Prep time: 30 min
Cook time: 20 min
Ready in: 50 min
Yields: Serves 3-4 people. Cook time is total for 3 items.

What You’ll Need for the Entrée - Broiled Flounder

  • Large roasting pan
  • 6 pieces of fresh or frozen flounder (if frozen, thaw overnight or if frozen pieces are individually sealed, place in cold water for 30 minutes to thaw)
  • 1 teaspoon salt
  • Lemon pepper seasoning
  • 4 tablespoons olive oil

Roasting Pan
Roasting Pan | Source

How to Cook the Broiled Flounder

  1. In large roasting pan, add 2 tablespoons of the olive oil.
  2. Layer pieces of fish in pan.
  3. Drizzle the remaining 2 tablespoons of olive oil.
  4. Add salt and sprinkle lemon pepper seasoning on each piece of fish.
  5. Cover and cook for 10-12 minutes at 450 degrees.

Note: The flounder I used was thinly cut; if your flounder is thick, an additional few minutes of cooking time may be necessary.

Flounder, Seasoned and Ready to Cook
Flounder, Seasoned and Ready to Cook | Source
Broiled Flounder, Cooked and Ready to Serve
Broiled Flounder, Cooked and Ready to Serve | Source

What You'll Need - Pot Luck Baked Potatoes

  • Medium pot
  • 1 large or 2 small potatoes, diced
  • 2 tablespoons olive oil
  • ¼ cup water
  • 1 cup finely chopped vegetables of your choice (use whatever is on hand; I used chopped onions, chopped zucchini, and chopped peppers)
  • Dash of garlic powder
  • Dash salt
  • Dash pepper
  • 1 tablespoon dried parsley

Boiling Potatoes
Boiling Potatoes | Source

How to Cook the Pot-Luck Baked Potatoes

  1. Add diced potatoes in medium pot of water and bring to boil; boil the potatoes for 5 minutes. This softens the potatoes so they will require less cooking time in the over.
  2. Drain potatoes.
  3. Place potatoes in baking pan; add olive oil and all other ingredients and cook at 450 degrees for 30 minutes or until potatoes are slightly browned.

Note: To save time, cook potatoes and flounder in over at the same time, if you oven and pan sizes allow. Otherwise, add 10-12 minutes of cooking time if cooking them separately.

Pot-Luck Baked Potatoes
Pot-Luck Baked Potatoes | Source

What You'll Need - Grilled Vegetables

  • Medium to large frying pan
  • 1 ½ to 2 cups chopped vegetables (such as zucchini, onion, peppers, eggplant, mushrooms); I bought freshly chopped vegetables and then chopped them up a little finer
  • 2 tablespoons olive oil
  • Dash of garlic powder
  • Dash salt
  • Dash pepper
  • 1 tablespoon dried parsley

How to Cook Grilled Vegetables

  1. In medium to large frying pan, add 1/2 of the olive oil.
  2. Add mixed vegetables in pan.
  3. Add the seasonings and mix.
  4. Sauté for 10-12 minutes on medium to low heat.


Freshly chopped vegetables
Freshly chopped vegetables | Source
Mixed vegetables, cooked and ready to serve
Mixed vegetables, cooked and ready to serve | Source

Your dinner items are cooked and ready to serve. Enjoy!

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Nutrition Information

Flounder is an excellent source of protein. One flounder filet (approximately 6” X 3 ½” by ½” ), is approximately 150 calories and contains 5 grams of fat, and 30 grams of protein. This may vary slightly depending on the size/ounces of the filet.

Potatoes are a good source of carbohydrates, which are a good compliment to protein-rich flounder. Approximately ½ cup of baked (roasted) potatoes is approximately 150 calories, including finely chopped vegetables. For the olive oil used to season the potatoes, I use Filippo Berio Extra Light Tasting Olive Oil, which is 120 calories per tablespoon (so allow approximately 50-60 extra calories for a portion of olive oil per serving).

Grilled vegetables are a healthy addition to any meal. One cup of cooked mixed vegetables is only 50 calories, 10 grams of carbohydrates, 2 grams of fiber, 20% of RDA of Vitamin A, 6% of RDA of Vitamin C, and 2% of the RDA of Calcium and Iron. For the olive oil used to season the vegetables, allow approximately 30-40 extra calories per serving).

This is Hub #26 of 30 of my 30 Hubs in 30 Days Challenge.


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    • easylearningweb profile imageAUTHOR

      Amelia Griggs 

      4 years ago from U.S.

      Hey firstcookbooklady, that's cool, glad you will try it. It's quick, easy, healthy and delicious!

      Thanks for stopping by. :-)

    • firstcookbooklady profile image

      Char Milbrett 

      4 years ago from Minnesota

      I have some Flounder that I bought a couple weeks ago because my friend thought it was so good that I should try it. I will try your recipe!

    • easylearningweb profile imageAUTHOR

      Amelia Griggs 

      4 years ago from U.S.

      Thanks Susan, glad you like. Tonight is fish night so I will be making this recipe for dinner, healthy and delicious!

    • Susan Recipes profile image


      4 years ago from India

      Wow easylearningweb, thanks for sharing this yummy hub.

    • easylearningweb profile imageAUTHOR

      Amelia Griggs 

      4 years ago from U.S.

      Glad you liked the hub, Lisa. The flounder I bought was frozen so I thawed it first; it was pretty thin and with a little bit of olive oil and the lemon pepper seasoning, it cooked in about 12 minutes and it was perfect! Thanks for your comment. Happy Cooking too. :-)

    • Lisa Hathaway profile image

      Lisa Copeland 

      4 years ago from Woodstock, Georgia

      I sure wish I fixed my flounder the same way the other night. It was a DISASTER! I normally only buy fresh fish and have a hard time cooking frozen fish. Thanks for the ideas. Kroger had it on sale the other day and I have another two bags and a roaster just like yours. Yah!


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