Basil Dijon Flounder with Steamed Broccoli

Servings 4 people


  • 1 tablespoon olive oil
  • 2 tablespoons low sodium vegetable broth
  • 1 teaspoon balsamic vinegar
  • 1 tablespoon Dijon mustard
  • 3 cloves garlic pressed
  • 1/4 cup chopped basil leaves
  • 1 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 4 6-oz. flounder fillets
  • 2 cups broccoli florets


  • Preheat oven broiler.
  • In a small bowl, combine first 8 ingredients (oil through black pepper); divide mixture in half.
  • Evenly season flounder with salt and pepper, to taste, and arrange on a lightly oiled baking pan; broil until opaque throughout (8 to 10 minutes).
  • Meanwhile, steam broccoli florets till tender-crisp; drain then toss with half of the mustard sauce; arrange evenly on dinner plates.
  • Top each with flounder fillet and garnish with remaining mustard sauce.


LC SERVING SUGGESTION: Serve a big spinach salad on the side.
SERVING SUGGESTION: Add steamed baby red potatoes.
KOSHER: No changes necessary.
GLUTEN FREE: Make sure broth, vinegar and mustard are gluten-free.
NUTRITION: per serving: 204 Calories; 6g Fat; 34g Protein; 3g Carbohydrate; 1g Dietary Fiber; 82mg Cholesterol; 681mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates. Points: 5
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