Italian Flounder with Vegetables

Servings 6 servings


  • 6 flounder fillets or use another firm-fleshed white fish, 4-oz.
  • 1 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 3 cloves garlic pressed
  • 1/2 tablespoon dried oregano
  • 1/2 tablespoon dried thyme
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried marjoram
  • 8 ounces white button mushrooms sliced
  • 1 cup grated carrots
  • 1 cup grated zucchini
  • 1/4 cup low sodium vegetable broth
  • Aluminum foil


  • Preheat oven to 350 degrees. Sprinkle fillets evenly with seasonings (salt through marjoram) then place them in a lightly-oiled baking dish.
  • Top evenly with mushrooms, carrots and zucchini then pour the broth over all. Cover with foil and bake for 8 to 12 minutes or until fish flakes easily when tested with a fork. Serve and enjoy!


SERVING SUGGESTION: Wild rice pilaf and a big spinach salad. VEGETARIAN: Use tempeh instead of fish. KOSHER: No changes necessary. GLUTEN FREE: Make sure broth is gluten free. NUTRITION: Per Serving: 132 Calories; 2g Fat; 23g Protein; 6g Carbohydrate; 2g Dietary Fiber; 54mg Cholesterol; 437mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fat. Points: 3
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