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Spice-Rubbed and Roasted Flounder Fillets

Spice-Rubbed and Roasted Flounder Fillets 4.000

Monica Bhide

I Spice May 7, 2010

One way to skirt calories while making a tasty meal is to rub foods with spices and herbs, particularly those fish lacking a robust flavor themselves. The spices here aid in making their own saffron-y sauce.

Make Ahead: The fish needs to marinate in the refrigerator for at least 2 hours and up to 6 hours.

Servings: 4
  • 1/2 teaspoon ground ginger
  • 2 tablespoons coriander seeds, ground
  • 1 teaspoon cumin seeds, ground
  • 1 teaspoon fennel seeds, ground
  • 2 tablespoons fresh parsley or cilantro leaves, chopped
  • 1/2 teaspoon saffron threads
  • Finely grated zest of 2 lemons (about 2 tablespoons)
  • 2 tablespoons freshly squeezed lemon juice
  • Four 6-ounce flounder fillets may substitute other thin, white-fleshed fish fillets), pin bones removed
  • 1 large fennel bulb (outer layers removed), quartered, cored and cut into thin slices


Combine the ginger, coriander, cumin, ground fennel, parsley or cilantro, saffron, lemon zest and lemon juice in a small bowl. Rub the mixture on both sides of the fillets and transfer them to a flat dish. Cover with plastic wrap and marinate in the refrigerator for at least 2 hours and up to 6 hours.

Preheat the oven to 400 degrees. Lay the fennel slices in a baking dish; top with the fillets and any collected juices from the dish. Roast uncovered for 5 minutes per inch of thickness.

Serve hot.

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Recipe Source

Adapted from the upcoming "Nathalie Dupree's Mastering the Art of Southern Cooking" (Gibbs-Smith, 2011).

Tested by Monica Bhide.

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Nutritional Facts

Calories per serving: 190

% Daily Values*

Total Fat: 3g 5%

Saturated Fat: 0g 0%

Cholesterol: 80mg 27%

Sodium: 170mg 7%

Total Carbohydrates: 7g 2%

Dietary Fiber: 4g 16%

Sugar: 0g

Protein: 34g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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