Baked Flounder with Asian Orange Soy Glaze


My advice - whenever you can get fresh fish - GET IT!  It's a low fat, high protein source of good eating and has a lot of nutritional benefits too.  We were just given some fresh Florida Flounder from a fisherman friend of ours so I cooked it up the other night and boy was it good and good for us.  

Flounder is low in Saturated Fat and it is also a good source of Vitamin D, Niacin, Vitamin B6, Phosphorus and Potassium, and a very good source of Vitamin B12 and Selenium (Selenium is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes - selenoproteins help regulate thyroid function and play a role in the immune system).

Baked Flounder Ingredients
Flounder – 4 nice sized fillets
Breadcrumbs – 1 cup fine Italian breadcrumbs
Panko – ½ cup Japanese Panko
Parmesan Cheese – 3 tablespoons grated cheese
Old Bay seasoning – 1 teaspoon
Lemon Zest – 2 teaspoons of finely grated lemon zest
Veganaise – 3 tablespoons
Salt & Pepper to taste

Glaze Ingredients
Onion – 2 tablespoon finely chopped
Fresh Rosemary – 1 tablespoon finely chopped
Maple Syrup – 2 tablespoons
Soy Sauce – ¼ cup
Orange Marmalade – ¼ cup


  • Preheat oven to 350 degrees.
  • Mix Italian breadcrumbs, Panko, parmesan, lemon zest and Old Bay seasoning in shallow dish.
  • Dry Flounder fillets with paper towel.
  • Spread a thin coat of Veganaise on one side of each fillet.
  • Sprinkle with salt and pepper, then dip each fillet Veganaise side down into breadcrumb mixture.
  • Arrange fillets in baking dish sprayed with non-stick spray.
  • Bake for 10 – 12 minutes
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To make the glaze:

  • Heat small saucepan when pan is hot, drizzle with a tablespoon of olive oil and add chopped onion.  Sauté until onion is caramelized, add rosemary and sauté until fragrant (about 30 seconds). 
  • Stir in soy sauce, orange marmalade and maple syrup.
  • Cook until bubbles slightly and marmalade has melted into sauce. 
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I usually serve this Flounder dish with either brown rice or Farro**.  I cook the Farro just like you would rice, but instead of boiling it in water, I use chicken stock to add more flavor.  Toss when done with some coconut flakes for more texture and flavor.  Served also with a green veggie like asparagus or broccoli to add a lot of color to your plate and get some more goodness into your body . . . enjoy!  

**Farro is a whole grain that is an excellent source for complex carbohydrates. Farro has twice the fiber and protein than modern wheat. Different than some other whole grains, a carbohydrate in farro called cyanogenic glucosides has been found to stimulate the immune system, lower cholesterol and help maintain blood sugar levels. While farro does contain gluten, the gluten molecules are weaker than modern wheat, making it more easily digested.