Dinner
Lemon-Herb Flounder with Spinach & Tomatoes
Delicate flounder baked with lemon and herbs over wilted spinach and roasted tomatoes.
The Wild SideFlounderBest Fresh
Wild-Caught Fish Note
Fish from local waters can have different consumption advisories depending on the species and where it was caught. If this fish was personally caught, check current state or local fish-consumption guidance for the water where it was harvested.
Substitute Your Catch
This recipe may also work with Sea Trout, Perch, Crappie — similar texture and cooking time. Not every fish is interchangeable; thicker fillets may need a few more minutes. Nutrition shown is for Flounder.
- Full recipe
- 4 servings
- Serving size
- 1 of 4 equal portions of the full recipe
- Servings per batch
- 4
Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.
Ingredients
Preparing: 2 servings
Tick anything you already have.
Sweetness choices — tap to lower sugar
Use the listed ingredients and amounts. Nutrition, saved shopping and meal planning remain based on this version.
Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.
Sugar alcohols may cause digestive symptoms; keep xylitol away from dogs. Aspartame must be avoided with PKU. No substitute is universally the healthiest choice.
Instructions
Heart-healthy tips
- Cook fish to 145°F / 63°C, until opaque and it flakes easily (FDA).
- Thin fillets cook fast — check early.
Storage & Meal Prep Tips
Applies to: Cooked delicate fish dish, after cooking. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.
Refrigerator: After cooking: refrigerate within 2 hours and eat within 3–4 days.
Freezer: Does not freeze well. Best Fresh — delicate cooked fish turns dry and crumbly after freezing. Freeze raw, well-wrapped fillets instead and thaw overnight in the refrigerator.
To reheat or serve: Reheat gently, covered, at 275°F until hot to 165°F, or enjoy leftovers cold over greens.
Meal prep tip: Prep sauces, salsas and vegetables up to 2 days ahead; cook the fish just before serving.
Storage guidance sources
Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.
Complete the meal
Sides chosen to complement this dish — nothing it already has.
Fresh mozzarella pearls
Cheese side
Baked zucchini crisps
Crunchy side
Tuscan white bean salad
Grain & bean side