Spicy Flounder with Sweet and Tangy Orange Sauce

Servings 6 people


  • Olive oil
  • 1 cup panko bread crumbs
  • 1 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 teaspoons paprika
  • 1/8 teaspoon cayenne pepper
  • 6 flounder fillets or use another firm-fleshed white fish, 4-oz.
  • 1/2 cup orange marmalade
  • 1 tablespoon light brown sugar
  • 2 tablespoons lemon juice
  • 2 cloves garlic pressed
  • 1 teaspoon lemon zest
  • 1/4 teaspoon crushed red pepper flakes


  • Preheat oven to 425 degrees. Lightly oil a large baking dish.
  • In a large zipper-topped plastic bag, combine bread crumbs, salt, pepper, paprika and cayenne pepper; shake to blend ingredients. Add fillets, seal the bag and shake well to coat.
  • Place breaded fish in a single layer in prepared baking dish; bake for 10 minutes or until fish flakes easily when tested with a fork.
  • Meanwhile, in a small saucepan over medium heat, combine remaining ingredients (marmalade through crushed red pepper flakes); cook for 5 to 7 minutes or until bubbly.
  • Serve fish topped with sauce.


SERVING SUGGESTION: Russet Fries (scrub potatoes and cut into large “fries”; toss with olive oil and bake on a cookie sheet in the same preheated 425-degree oven, turning once, until tender; season to taste with salt, pepper and garlic powder). Add a big bowl of coleslaw (use a ready-made mix and toss with mayo and a little rice vinegar).
VEGETARIAN: Use tempeh instead of fish.
KOSHER: No changes necessary.
GLUTEN FREE: Make sure marmalade is gluten-free. Use gluten-free breadcrumbs or make your own from gluten-free bread.
NUTRITION: Per Serving: 218 Calories; 2g Fat; 23g Protein; 28g Carbohydrate; 2g Dietary Fiber; 54mg Cholesterol; 450mg Sodium. Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1 1/2 Other Carbohydrates. Points: 6
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