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Home > Flounder Dijon

Flounder Dijon

Recipe Information

Servings 5
Preparation Time 10 Minutes
Cook Time 15 Minutes
Total Time 25 Minutes
Difficulty Easy
Main Ingredient Flounder
Category Seafood
Meal Brunch; Lunch; Dinner
Type Main Dish
Cuisine American
Cook Method Baking
Diet Low Calorie; Low Fat; Low Carb; Heart Healthy; High Protein; Gluten Free


  • 16 ounces (1 pound) flounder fillets (thawed or fresh)

  • 1 tablespoon Dijon mustard 

  • 1 tablespoon fat free whipped salad dressing 

  • 2 tablespoons fresh chives, chopped

  • Nonstick cooking spray 



  • Preheat the oven to 350�F.

  • In a small bowl, combine the Dijon mustard, salad dressing, and chives.

  • Spray a glass baking dish with cooking spray. Place fish inside and brush the Dijon mixture on top.

  • Cook fish for about 15 minutes. Shorten bake time if necessary.


Nutrition (per serving)

  • Calories: 113 cal

  • Total fat: 2g

  • Saturated fat: <1g

  • Monounsaturated fat: <1g

  • Cholesterol: 62mg

  • Sodium: 193mg

  • Potassium: 317mg

  • Carbohydrate: <1g

  • Fiber: <1g

  • Protein: 22g