Spicy Orange Flounder Sheet Pan Dinner
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Spicy Orange Flounder Sheet Pan Dinner

Spicy Orange Flounder Sheet Pan Dinner is ready in 30 min with 5 ingredients! It only has 140 calories and less than 3 grams of saturated fat per serving!
Course complete meal, Main Course
Cuisine American
Keyword flounder sheet pan dinner, orange flounder sheet pan dinner, spicy flounder sheet pan dinner
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings
Author Joanne Schweitzer


  • 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


  • 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!



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.


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.


Serving: 0g | Carbohydrates: 0g | Protein: 0g | Fat: 0g | Saturated Fat: 0g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 0mg | Potassium: 0mg | Fiber: 0g | Sugar: 0g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg