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Lemon Garlic Flounder Dinner for the win!
We wanted to start the year preparing wholesome and lighter dishes, like this lemon garlic flounder made with Mazola® Corn Oil. A clinical study showed Mazola reduces cholesterol 2x more than extra virgin olive oil. To learn more about this claim, see Mazola.com.
I choose Mazola to prepare my family’s dishes because it is made of 100% pure oil with no additives and a neutral flavor, which allows the great flavor of my food to come through.
All Mazola oils are cholesterol free and have been a healthful tradition in my household for many years. In fact, my mother used to cook with Mazola and I do the same!
Sometimes it is difficult to choose fish over other proteins. Fish tends not to be first preference for many in the family, as almost everyone loves chicken. But I have learned that when I choose lighter white fish my family enjoys and devours their meal.
Using flounder instead of chicken thighs it is a good idea for a leaner meal. This is a white fish, with delicate flaky flesh and mild taste. I choose wild caught for freshness. This flounder comes from Alaska and it is one of our favorites. Very easy to cook and goes nicely with many different flavors.
This time I am cooking the flounder in the oven using a broiling technique that allows for a quick and perfect sear in less than 7 minutes. The fish marinade is made with Mazola® Corn Oil (you can find the 40 oz. bottle in most major grocery stores), spices, garlic and lemon juice.
At 450°F, Mazola has a smoke point higher than most cooking oils, which means it does not affect the nutritional value and flavor of my fish. This is important when using the broiler.
To complete the wholesome meal, I am serving it with a warm basil tomato quinoa salad (instead of white rice), roasted zucchini slices (instead of potatoes).
And to finish it all, a light mustard seed vinaigrette (made with corn oil instead of olive oil, lemon juice, spices and vinegar) that can be used to dress the complete meal.
Mazola® Corn Oil has a neutral taste allowing the natural flavor of my food stand out!
Are you ready to try this Lemon Garlic Flounder paired with Basil Tomato Quinoa Salad and Roasted Zucchini?
Lemon Garlic Flounder
Equipment
- Parchment paper
Ingredients
- 6 flounder fillets
- 1 tablespoon Mazola® Corn Oil Corn Oil
- 1 tablespoon garlic powder
- 1 tablespoon favorite fish condiment with oregano, paprika, red pepper, sea salt
- 1 lemon juiced
Instructions
- Mix the spices long with the lemon juice and the Mazola® Corn Oil.
- Coat each of the flounder fillets with the marinade.
- Cover a sheet pan with parchment paper and place each of the dressed fillets.
- Set the oven on "broil" at 450°F and cook the fish for 5-7 minutes.
- Result will be a delicate flaky fish with lots of flavor. Serve immediately.
Video
Notes
Nutrition
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