Herb-Crusted Broiled Flounder
This flavorful Herb-Crusted Broiled Flounder is a delightful dish that's both healthy and satisfying. Adapted from the classic Weight Watchers 365 Day Menu Cookbook, this recipe delivers a refreshing taste of the sea while keeping the calories low. The combination of garlic, mustard, and horseradish creates a zesty topping that perfectly complements the delicate flounder. With approximately 3 points per serving on the WW flex plan, this dish can also work beautifully with other types of fish, adjusting the cooking time based on thickness. Serve it alongside baked potatoes and a fresh salad for a nutritious meal that everyone will love, without a hint of its Weight Watchers background. This recipe serves 2 but can be easily scaled up for larger gatherings.
N/A
Servings
110
Calories
7
Ingredients
Ingredients
Garlic clove
1/2 (minced)
Salt
1/4 teaspoon ( )
Prepared mustard
1 1/2 teaspoons ( )
Lemon juice
1/2 teaspoon ( )
Prepared horseradish
1/4 teaspoon ( )
Flounder fillets
12 ounces (see note in description)
Pepper
to taste (freshly cracked)
Instructions
1
Preheat your broiler, setting the rack about 6 inches from the heat source.
2
Lightly coat the broiler pan and rack with cooking spray (such as Pam) to prevent sticking.
3
Using the flat side of a knife, mash the minced garlic clove together with the salt until it forms a paste.
4
In a small bowl, mix the garlic paste with prepared mustard, lemon juice, and horseradish until well combined.
5
Season both sides of the flounder fillets with freshly cracked pepper and place them on the prepared broiler pan.
6
Using a pastry brush or the back of a knife, evenly spread the garlic and mustard mixture over the top of the fish fillets.
7
Broil the fish for approximately 5 minutes, or until it is opaque and flakes easily with a fork, checking to avoid overcooking.
Nutrition Information
1g
Carbs
18g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Herb-Crusted Broiled Flounder?
It is a flavorful, healthy seafood dish adapted from the Weight Watchers 365 Day Menu Cookbook featuring a zesty garlic, mustard, and horseradish crust.
How many calories are in this flounder recipe?
There are approximately 110 calories per serving.
Is this recipe considered low carb?
Yes, it is tagged as low carb and contains only 1g of carbohydrates per serving.
Is this a Weight Watchers friendly recipe?
Yes, it is adapted from a Weight Watchers cookbook and is approximately 3 points per serving on the WW flex plan.
What is the protein content of this dish?
This recipe provides 18g of protein per serving.
How many ingredients are required for this recipe?
The recipe uses 7 ingredients: garlic, salt, mustard, lemon juice, horseradish, flounder fillets, and pepper.
How long does it take to broil the flounder?
The fish typically broils for approximately 5 minutes until it is opaque and flakes easily.
How far should the fish be from the broiler heat source?
The rack should be set about 6 inches from the heat source.
Can I use other types of fish besides flounder?
Yes, this recipe works beautifully with other types of fish, though you should adjust the cooking time based on the thickness of the fillets.
What side dishes pair well with this fish?
It is recommended to serve this dish alongside baked potatoes and a fresh salad.
How do I prevent the fish from sticking to the broiler pan?
Lightly coat the broiler pan and rack with cooking spray, such as Pam, before placing the fish.
How do you prepare the garlic paste?
Use the flat side of a knife to mash the minced garlic clove together with the salt until a paste forms.
How many servings does this recipe make?
This specific recipe serves 2 people, but it can be easily scaled up for larger groups.
What gives the crust its zesty flavor?
The combination of garlic, prepared mustard, and horseradish creates the zesty topping.
What kind of mustard is used?
The recipe calls for 1 1/2 teaspoons of prepared mustard.
How much horseradish is needed?
You will need 1/4 teaspoon of prepared horseradish.
Should I season both sides of the fish?
Yes, season both sides of the flounder fillets with freshly cracked pepper.
How do I apply the herb mixture to the fish?
Use a pastry brush or the back of a knife to evenly spread the garlic and mustard mixture over the top of the fillets.
What does 'opaque' mean in this context?
Opaque refers to the fish losing its translucency and turning solid white, indicating it is cooked through.
Is there any fiber in this recipe?
No, the fiber content for this recipe is listed as null/zero.
How much salt is included?
The recipe uses 1/4 teaspoon of salt, mashed with the garlic.
What is the amount of flounder needed?
The recipe requires 12 ounces of flounder fillets.
Can I use bottled lemon juice?
Yes, the recipe requires 1/2 teaspoon of lemon juice.
What is the source of this recipe?
This recipe is adapted from the classic Weight Watchers 365 Day Menu Cookbook.
How much garlic is used?
The recipe uses 1/2 of a minced garlic clove.
Is this a quick meal option?
Yes, with a 5-minute broil time and simple prep, it is tagged as a quick meal.
What type of pepper is recommended?
Freshly cracked pepper is recommended to taste.
Is this recipe suitable for those on a low-fat diet?
While fat content is not specified, it uses healthy ingredients and cooking spray instead of heavy oils.
Are there any sugars in this recipe?
The recipe contains no added sugars.
What category does this recipe fall into?
It is categorized as a seafood/broiled fish dinner.