Honey Dijon Flounder

Servings 6 servings


  • 2 tablespoons Dijon mustard
  • 2 tablespoons honey
  • 1 teaspoon cider vinegar
  • 1 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 6 flounder fillets 4-oz.
  • Olive oil


  • DO-AHEAD TIP: Refrigerate flounder for 30 minutes (see recipe).
  • Preheat oven to 375 degrees.
  • In a small bowl, combine first 5 ingredients (mustard through black pepper); blend well then rub mixture over the top side of each fillet; cover and refrigerate for 30 minutes.
  • Place flounder fillets, plain sides down, in a 9- x 13-inch baking dish that has been lightly coated with olive oil; bake for 20 to 25 minutes or until fish flakes easily when tested with a fork.


SERVING SUGGESTION: Steamed red potatoes and steamed asparagus.
VEGETARIAN: Use tempeh instead of flounder. KOSHER: No changes necessary.
GLUTEN-FREE: Make sure mustard and vinegar are gluten-free.
NUTRITION: Per Serving: 130 Calories; 2g Fat; 22g Protein; 6g Carbohydrate; trace Dietary Fiber; 54mg Cholesterol; 510mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates. Points: 3
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