Lemon Flounder with Capers and Wilted Spinach

Servings 6 servings


  • 1 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 cloves garlic pressed
  • 1 teaspoon dried tarragon
  • 1/4 cup low sodium vegetable broth
  • 2 tablespoons lemon juice
  • 1 teaspoon lemon zest
  • 2 tablespoons capers optional
  • 6 6-oz. flounder fillets OR other firm-fleshed white fish
  • 1/2 cup thinly sliced onion
  • 3 cups chopped spinach


  • Preheat oven broiler.
  • In a small bowl, whisk together first 8 ingredients (salt through capers); set aside. Place fish in a lightly-oiled 9- x 13-inch METAL baking pan (NEVER use glassware for broiling); top evenly with sliced onion and broth mixture. Broil fillets for 4 minutes per side or until fish flakes easily when tested with a fork.
  • Serve hot fish and sauce over spinach, to wilt.


SERVING SUGGESTION: Steamed baby red potatoes and steamed asparagus. VEGETARIAN: Use tempeh instead of fish. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth and capers (if using) are gluten free. NUTRITION: Per Serving: 168 Calories; 2g Fat; 33g Protein; 2g Carbohydrate; 1g Dietary Fiber; 82mg Cholesterol; 485mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat. Points: 4
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