ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

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.

Done!

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!

Rate This Recipe

Cast your vote for Broiled Flounder, Baked Potatoes, and Grilled Vegetables

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.

Comments

    0 of 8192 characters used
    Post Comment

    • easylearningweb profile imageAUTHOR

      Amelia Griggs 

      3 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 

      3 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 

      3 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

      Susan 

      3 years ago from India

      Wow easylearningweb, thanks for sharing this yummy hub.

    • easylearningweb profile imageAUTHOR

      Amelia Griggs 

      3 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 

      3 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!

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)