Baked Teriyaki Flounder Fillets
Losing Weight with Vegetarian Recipes

  • Like 10
  • 1 Hour 25 Minutes
  • Serves 6
  • Medium
  • 375ºF
Baked Teriyaki Flounder Fillets


Recipe's Ingredients

Adjust Servings:
1.5 Pounds Flounder About 6 small fillets
1 Green Onion with top, medium size
2 Cloves of Garlic
1/3 Cup Dry Sherry
3 Tablespoons of Juiced Lemon
2 Teaspoons Ginger Root Finely Chopped
1 Teaspoon Vegetable Oil
2 Teaspoons Honey
1/4 Teaspoon Pepper
Variation
1/3 Cup Apple Juice instead of Dry Sherry
1.5 Pounds Other lean fish fillets instead of Flounder such as halibut, orange roughy, ocean perch, red snapper or scrod


Nutritional information for Baked Teriyaki Flounder Fillets

157
Calories
2.6g
Fat
0.6g
Saturated Fat
77mg
Cholesterol
123mg
Sodium
3.3g
Carbohydrate
0.3g
Fiber
2.3g
Sugar
27.6g
Protein

Baked Teriyaki Flounder Fillets is a recipe chosen only by the medium skilled cooks or higher. The taste and flavor are greater than any other recipes with fish fillets, and it is great for weight-loss diets or vegetarian lifestyle.

Did you Know?

The flounder is a carnivore (meat-eater). Its diet is based on fish, shrimps, and crabs.

Ingredients

  • Variation

Steps for Baked Teriyaki Flounder Fillets

1
Done

Cut the Flounder

Spray a rectangular pan with cooking spray. Cut the fish fillets into 6 serving pieces if needed and place the fillets in the sprayed pan. If the fish has skin, place with skin side down.

2
Done

Peel the Onion and Garlic

Peel and cut the green onion into 1/8-inch slices. Peel and finely chop the garlic.

3
Done

Mix the Ingredients

Mix the onion, garlic, 1/3 cup dry sherry, 3 tablespoons lemon juice, 2 teaspoons gingerroot, 1 teaspoon vegetable oil, 2 teaspoons honey, and 1/4 teaspoon pepper. Spoon this mixture over the fish.

4
Done

Advice about the Fish Fillets

Fish fillets are naturally uneven in thickness, so for cooking them, fold the thin end under before you spoon onion mixture over. Cover with aluminum foil and refrigerate 1 hour.

5
Done

Bake the Flounder Teriyaki

Heat the oven to 375ºF and bake covered 15 to 20 minutes or until the fish flakes easily with a fork.

Additional Info for Baked Teriyaki Flounder Fillets

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Baked Flounder Teriyaki with Fish Fillets is a recipe chosen only by the medium-skilled cooks or higher.  Baked Flounder Teriyaki is a complex recipe because of the variety of ingredients.


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About the Baked Teriyaki Flounder fillets recipe

In order to have all the benefits (health, weight-loss, detox, etc.), the baked teriyaki flounder fillets recipe is what you search for. It has a great flavor due to its special lean meat and seasonings like a dry sherry, ginger root, and the “secret” ingredient… honey! Flounder is a fish with delicate, good meat. To have what you eat, look for larger specimens, especially if you want to make fillets. Most of the time I buy flounder fish because it plays an important role in fish stock and it is not expensive. As for the cooking, make sure you don’t fry it too much because it is fast cooking meat.

 

 

 

What goes well with baked Teriyaki flounder fillets?

As a side dish, choose simple preparations like Asparagus or try my special vegetarian recipe for Cheesy Potatoes, a simple side preparation with great flavor that will complete the taste. If you do not want to follow my recipe for cheesy potatoes, you can make any simple recipe with potatoes in composition (even puree). If you want a healthier side dish, choose my simple fried Green Beans (also great for weight-loss). The fried Green beans require only a few minutes of preparation and cooking. You only need a few ingredients, being cheap and easy to make. Other side dishes that complete the baked flounder fillets are roasted vegetables, roasted red potatoes, baby carrots with pea pods, or the cheesy au gratin potatoes. All of these side dishes can be a great garnish for the fish fillets and can be found in my category of sides. The flounder fillets also go well with salads (any type).

 

 

 

 

Flounder’s Health Benefits

Why using Baked Flounder? The meat is very easy to digest and offers B vitamins (an excellent source of B12 and good B1, B6, and niacin), also containing quite a lot of potassium. For those who want a meal prepared without big headaches, baked flounder is a very good choice. It is well-known that if you eat fish twice a week, you will feel more energetic, healthier, you will have more efficiency in daily activities and you will be happier! The flounder also provides a lean source of omega-3 fatty acids, proteins, and minerals. Omega-3s are good fats your body can’t make itself. 

 

 

 

Great for weight-loss diets

Flounder is composed of more than 80% water, therefore, it is one of the best options when it comes to losing weight. Moreover, it is great to eat it during the summer days. If you have a 7-days meal plan for weight loss, add the baked flounder with fish fillets to day one and seven (lunch or dinner).

 

 

 

If this recipe is too hard to prepare, what should I choose?

Teriyaki is a versatile technique with many possible variations, therefore, you can eat instead of this dish the Fish Fillets with Asparagus, a mix of vegetables, or serve with Sautéed Mushrooms and Asparagus for a light and healthful dish. See here how to cook the Fish Fillets.

 

 

 

Notes and Tips for Teriyaki flounder fillets

  • The baking time is 20 minutes (without the preheating time).
  • Essential Equipment: 13 × 9-inch rectangular pan.
  • You can substitute flounder with another lean fish such as halibut, orange roughy, ocean perch, red snapper, or scrod.
  • The baking time may be modified if the fillets are thicker or you choose another fish type.

 


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Susan Anne Dale

Hello there, I’m Susan Anne Dale | Mother, Wife, Cook, Entrepreneur. I do not remember exactly when I started to cook, but now I cannot imagine life without the magic of this wonderful art. I hope you will enjoy my recipes written in a modern cooking style.

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