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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! I was a excited when I found out that a clinical study showed Mazola® Corn Oil reduces cholesterol 2x more than extra virgin olive oil. To learn more about his claim, read about it Mazola.com.
Disclosure: This post contains affiliate links which means, if you make a purchase, I’ll receive a very small commission which helps with blog expenses so you can continue to receive FREE recipes but, the price you pay is the same.
Why I Use Corn Oil
Rather than pan-frying fish, shrimp or chicken, I’ll cook many of our meals with corn oil instead of other oils or butter. I was already using corn oil for stir frying and baking so, I wanted to show you how you can lighten up your everyday cooking. You can turn a common chicken and potatoes dinner into a better-for-you dinner by swapping out the vegetable oil, lard or butter for Corn Oil, chicken with skin for Flounder, and potatoes for broccoli. You’ll be amazed at the fresh, light flavor of this Spicy Orange Flounder Sheet Pan Dinner that is perfect for weeknights! I like cooking and baking with Mazola Corn Oil because it’s a smart, heart-healthy choice for our family. My husband has slightly high cholesterol and I’m always looking for ways to mitigate the risk. It’s quite easy to reduce saturated fats and cholesterol when cooking by just substituting Corn Oil for butter. I even use corn oil to make fresh salad dressings and tasty marinades because of the cholesterol-blocking plant sterols.
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. I’ve made cakes with Corn Oil many times. Its flavor doesn’t interfere with the cocoa for chocolate cake so it’s perfect to use for homemade chocolate cake, which is my favorite!
Spicy Orange Flounder Sheet Pan Dinner
Many home cooks don’t realize that oils have different smoke points. Once the smoke point is exceeded, it negatively impacts the food’s flavor and even the nutritional value. 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 and lowering its nutrients.
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:
1 lb. fresh raw flounder (about 300 calories) 4 cups of broccoli florets (247 calories) 1 Naval orange, juice and zest of (43 calories) 2 tbsp Mazola Corn Oil (240 calories 4 grams saturated fat) 1/8 tsp 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!
orange zest
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.
This Spicy Orange Sauce contains only 283 calories!
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.
flounder with orange sauce
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.
Fresh broccoli florets 4 cups = 247 calories
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.
flounder and broccoli florets mixed with orange sauce
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 and vegetable oil or lard for corn oil to make it with less saturated fat.
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! Why wait? Go out and buy your Mazola Corn Oil today so you can make better-for-you and your family recipes!
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.Nutrition
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.