Broiled Flounder | Pot Luck Baked Potatoes | Grilled Vegetables

• 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

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.

• 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

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.

• 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

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.

Done!

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

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.