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!
Servings 4 servings
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
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