You’re going to LOVE this Spicy Orange Flounder Sheet Pan Dinner! It’s simple to make with only 5 ingredients in only 30 minutes! Plus, it’s only 140 calories per serving!
You’ll be amazed at the fresh, light flavor of this Spicy Orange Flounder Sheet Pan Dinner that is perfect for weeknights!
Disclosure: This shop has been compensated by Collective Bias, Inc. and Mazola® Corn Oil. All opinions are mine alone.
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Corn Oil Smoke Point
Because Corn Oil has a neutral taste, it allows the flavor of the food to stand out which is great for fish as it is already light-tasting. Plus, Mazola Corn Oil has a smoke point of 450°F which is higher than most cooking oils, making it great for stir frying, sauteing, grilling and baking.
For example, using an oil with a higher cooking point of 450°F, such as corn oil, means you can cook chicken between 350°F and 450°F without it drying out.
Spicy Orange Flounder Sheet Pan Dinner
The full, printable recipe is in the recipe card below. It makes 4 servings. Let’s get started!
Ingredients
- fresh raw flounder (about 300 calories)
- broccoli florets (247 calories)
- Naval orange, juice and zest of (43 calories)
- Mazola Corn Oil (240 calories 4 grams saturated fat)
- Cayenne pepper (less than one calorie)
Instructions
First, preheat the oven to 425°F with the rack in the middle position. Then, wash the orange and remove the zest from the entire orange using zester.
You’ll yield about one tablespoon and your fingers will have the aroma of citrus orange!
Next, quarter the orange and squeeze out the juice using a handheld juicer (I have one similar to this one and you can buy it on Amazon!) into a measuring cup. You should get about 1/3 cup of juice.
Then, make the Spicy Orange Sauce which is only 283 calories by the way and it will flavor 1 lb of flounder and 4 cups of broccoli which is 4 servings!
Add the corn oil, orange zest and Cayenne pepper to the orange juice. Stir it until it’s well combined. Just look at that rich orange color! It’ll add so much flavor to the flounder and broccoli.
Next, using a shallow bowl such as a pie plate, add the flounder fillets and 2/3 of the orange sauce so that the orange sauce is covering the flounder fillets and the orange zest is evenly coated on the fish.
Next, wash and cut your broccoli florets or use bagged broccoli florets from the produce section of the grocery store. You’ll need about 4 cups of broccoli florets.
Pour the remaining orange sauce on the broccoli florets and coat them as evenly as possible with the orange sauce. Then, using a medium to large sheet pan, lie the flounder fillets on one side barely overlapping and the broccoli florets on the remaining area of the sheet pan.
Finally, place the sheet pan on the middle rack and set the timer for 20 min. Also, drizzle the sheet pan juice over the top of the flounder before serving!
Don’t go away without checking out our popular Roasted Tilapia & Broccoli Sheet Pan Dinner! It too is a fantastic low-calorie and low-fat 30 min meal!
Spicy Orange Flounder Sheet Pan Dinner Storage:
Store cooked Spicy Orange Flounder Sheet Pan Dinner in the refrigerator for up to three days. Freeze it cooked in a plastic container for up to 6 months or in a plastic freezer bag uncooked and prepped to use for meal planning for up to six months.
Spicy Orange Flounder Sheet Pan Dinner Substitutions:
Use Cod, Tilapia or Orange Roughy instead of flounder fillets. Use frozen broccoli florets and/or frozen flounder fillets but, increase the cooking time by 10 minutes or so. Still bake at 425°F.
There will be more moisture in the sheet pan while cooking so you may want to use a larger sheet pan or a baking pan with higher sides to capture the moisture. Viola! Your Spicy Orange Flounder Sheet Pan Dinner is ready!
This flounder is full of orange flavor and the broccoli has crispy edges with a mild orange flavor.
The flavor in your mouth starts out sweet and ends with some spicy heat! It’s a wonderful, fresh flavor combination that will make you feel like you’re eating a lighter dinner without losing any of the flavor.
Say good-bye to boring old chicken and potatoes and say hello to Spicy Orange Flounder Sheet Pan Dinner.
Again, I swapped out flounder for chicken with skin for lower fat, potatoes for broccoli to make it low-carb.
This deliciously flavored Spicy Flounder and Broccoli Sheet Pan Dinner is ready in 30 min with only 5 ingredients and only has 140 calories per serving!
Spicy Orange Flounder Sheet Pan Dinner
Ingredients
- 1 lb fresh flounder fillets
- 4 cups fresh broccoli florets
- 1 Naval orange, zest (1 tbsp) and juice (1/3 cup)
- 2 tbsp Mazola Corn Oil
- 1/8 tsp Cayenne pepper (use less if desired)
Instructions
- First, preheat the oven to 425°F with the rack in the middle position.
- Then, wash the orange and remove the zest from the entire orange using zester. You'll yield about one tablespoon and your fingers will have the aroma of citrus orange!
- Next, quarter the orange and squeeze out the juice with a juicer into a measuring cup. You should get about 1/3 cup of juice.
- Then, add the corn oil, orange zest and Cayenne pepper to the orange juice. Stir it until it's well combined.
- Next, using a shallow bowl such as a pie plate, add the flounder fillets and 2/3 of the orange sauce so that the orange sauce is covering the flounder fillets and the orange zest is evenly coated on the fish.
- Next, wash and cut your broccoli florets or use bagged broccoli florets from the produce section of the grocery store. You'll need about 4 cups of broccoli florets. Pour the remaining orange sauce on the broccoli florets and coat them as evenly as possible with the orange sauce.
- Then, using a medium to large sheet pan, lie the flounder fillets on one side barely overlapping and the broccoli florets on the remaining area of the sheet pan.
- Place the sheet pan on the middle rack and set the timer for 20 min. Drizzle the sheet pan juice over the top of the flounder before serving!
Notes
Storage:
Store cooked Spicy Orange Flounder Sheet Pan Dinner in the refrigerator for up to three days. Freeze it cooked in a plastic container for up to 6 months or in a plastic freezer bag uncooked and prepped to use for meal planning for up to six months.Substitutions:
Use Cod, Tilapia or Orange Roughy instead of flounder fillets. Use frozen broccoli florets and/or frozen flounder fillets but, increase the cooking time by 10 minutes or so. Still bake at 425F.Did You Make This Recipe?
If you made this recipe don’t forget to leave a review!
Wow! That looks so flavorful and sounds so good!
Flounder is one of my favorite fish and your dish looks absolutely delicious.
Oh, it’s so easy! This is really an easy and fresh tasting, low cal, stick to your diet kind of recipe! It makes up for the Halloween candy I craved last night…sort of.
Oooohhhh girl, this looks divine! Never cooked flounder at home – will certainly try!
This looks so delicious. Love citrus fruits with fish.