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Lemony Flounder with Roasted Zucchini

Makes: 4  servings Prep 15 mins Roast 450°F 20 mins Cook 14 mins
Lemony Flounder with Roasted Zucchini
  • 4 small zucchini (about 1-1/2 pounds), cut lengthwise into 1/4-inch-thick slices
  • Zest and juice of 1 lemon
  • 4 tablespoons  chopped fresh parsley
  • 1 1/2 teaspoons  dried oregano
  • 1 medium-size onion, chopped
  • 2 cloves garlic, chopped
  • 1/2 cup  white wine or water
  • 1 1/3 cups  low-sodium vegetable broth
  • 2 filets (about 1 pound) flounder, cut in half
  • 1 cup  orzo, prepared according to package directions (optional)


1. Cover 2 large baking sheets with nonstick foil and place in oven. Heat oven to 450 degrees F.

2. Carefully spread zucchini slices in a single layer on prepared baking sheets. Drizzle with 2 tablespoons lemon juice and sprinkle with 1 tablespoon of the parsley and 1/2 teaspoon of the oregano. Roast at 450 degrees F for 20 minutes or until tender, flipping slices halfway through.

3. Heat a large nonstick skillet over medium heat. Add onion, remaining 3 tablespoons parsley and remaining 1 teaspoon oregano to skillet and spritz with nonstick cooking spray. Cover and cook for 5 minutes or until softened. Uncover and add lemon zest and garlic to skillet; cook 1 minute.

4. Pour wine or water, vegetable broth and remaining lemon juice (about 2 tablespoons) into skillet. Bring to a simmer over medium heat. Add fish to skillet and cook, covered, for 5 to 8 minutes, until opaque, carefully flipping halfway through.

5. Remove fish from skillet and pour some of the poaching liquid over orzo (if using). Serve orzo with fish and zucchini.

nutrition facts
  • Servings Per Recipe 4
  • cal.(kcal)188
  • Fat, total(g)2
  • chol.(mg)54
  • sat. fat(g)0
  • carb.(g)14
  • fiber(g)3
  • pro.(g)24
  • sodium(mg)311
  • Percent Daily Values are based on a 2,000 calorie diet