Preheat oven to 375 degrees. Line a rimmed baking pan with foil. Coat foil with cooking spray.
Recipe
Author
Hy-Vee Balance Magazine
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Description
Flounder is a mild white fish with a delicately sweet flavor and flakey texture. It's flavor is more pronounced with a squeeze of lemon or lime, or in this case, both.
Servings and Ingredients
Ingredients
Serves 4
| Quantity | Ingredient | Add |
|---|---|---|
| Hy-Vee nonstick olive oil cooking spray | ||
| 4 (3-to-4-oz.) Hy-Vee Fish Market Flounder, or other firm-flesh white fish fillets, skinned and deboned; thawed if frozen | ||
| 1 tsp. salt-free seasoning, such as Mrs. Dash | ||
| Kosher salt, to taste | ||
| 1 c. sprouted lentil trio, such as truRoots brand | ||
| ½ (16-oz.) pkg. Hy-Vee fiesta blend frozen vegetables | ||
| 1 tbsp. fresh lemon juice | ||
| 1 tbsp. Hy-Vee Select extra virgin olive oil | ||
| Lemon slices, for garnish | ||
| Lime slices, for garnish |
Things To Grab
- Rimmed baking pan
- Aluminum foil
- Meat thermometer
- Large bowl
Directions
Place fillets on prepared baking pan. Sprinkle with salt-free seasoning and lightly coat with cooking spray; season with salt. Bake for 10 minutes or until fish flakes easily when tested with a fork (145 degrees).
While fish is baking, cook lentil trio and frozen vegetables according to package directions Combine lentils and vegetables in a large bowl; Stir in lemon juice and olive oil. Season to taste with salt.
Serve flounder over vegetable and lentil mixture. Top with lemon and lime slices.
Nutrition facts
Servings
370 Calories per serving
Amounts Per Serving
- Total Fat: 7g
- Cholesterol: 40mg
- Sodium: 260mg
- Total Carbohydrates: 48g
- Protein: 27g
Daily Values
0%
Vitamin A 10%
0%
Vitamin C 40%
0%
Iron 25%
0%
Calcium 10%