Salt-Free Flounder With Cumin and Peppers

By Florence Fabricant

Total Time
35 minutes
Rating
4(12)
Comments
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Featured in: FOOD; WHEN SALT MUST BE RESTRICTED, THERE ARE TASTY ALTERNATIVES

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Ingredients

Yield:6 servings
  • 2pounds flounder fillets
  • 1lemon
  • 1teaspoon ground cumin
  • ¼teaspoon cayenne pepper
  • 4tablespoons olive oil
  • 1cup chopped onion
  • 1cup chopped green pepper
  • 1cup chopped red pepper
  • 1large clove garlic, minced
  • 1tablespoon sherry wine vinegar
  • 1½tablespoons minced fresh parsley
Ingredient Substitution Guide
Nutritional analysis per serving (6 servings)

215 calories; 12 grams fat; 2 grams saturated fat; 0 grams trans fat; 7 grams monounsaturated fat; 2 grams polyunsaturated fat; 7 grams carbohydrates; 2 grams dietary fiber; 3 grams sugars; 20 grams protein; 452 milligrams sodium

Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.

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Preparation

  1. Step 1

    Pat flounder dry with paper towels and sprinkle with juice of half the lemon, one-half teaspoon of the cumin and the cayenne pepper. Set aside. Finely chop the lemon half that was juiced and reserve it.

  2. Step 2

    Preheat oven to 400 degrees.

  3. Step 3

    Heat half the oil in a skillet, add the onion and peppers and saute until tender. Add the garlic and stir in the reserved chopped lemon. Oil a baking dish that is at least 12 inches long.

  4. Step 4

    Arrange the flounder fillets, overlapping each other in the baking dish. Spread the vegetable mixture over and around the fish.

  5. Step 5

    Combine the remaining two tablespoons of olive oil with the remaining one-half teaspoon of cumin and the sherry vinegar and sprinkle over the fish. Bake 20 minutes.

  6. Step 6

    Just before serving sprinkle fish with the juice of the remaining half of the lemon and the parsley.

Ratings

4 out of 5
12 user ratings
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Comments

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imgwiz

It was quite tasty.Not everyone I served it to liked the lemon rind in the sauce, but I thought it added a pleasant flavor. I did not include the juice from the 2nd half of the lemon - it felt like I had added a lot earlier, and the sauce was overall quite liquid. I would recommend serving over rice or a grain to absorb the sauce somewhat off the dish.

Leslie Lang

Very good. I didn't have red or green peppers, so I substituted thinly sliced yellow squash. I just eyeballed the cumin and cayenne, seasoning both sides, and did a splash each of sherry and white wine vinegar ( since I didn't have the sherry wine vinegar!) I would make again and might even stick with the yellow squash. I am trying to watch salt intake. Flavor was great and salt was not missed!

coateddi

This is good but cutting up the lemon doesn't make sense or isn't clear. I'm assuming they don't mean the rind??? but who knows?

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