Flounder with Asparagus, Baby Carrots and New Potatoes
This is a healthier recipe as it uses no oil and only cooking spray.
Sheet pan dinners are my all time favorite meals as there is less clean up and they looks really nice when you are finished. You can serve the family direct from the sheet pan or transfer to a serving dish of your choice. I usually serve direct from the pan for weeknight dinners but for dinner parties I will transfer to a big platter with the flounder down the center and the veggies around the sides. I hope you enjoy this dish as much as we do.
Ingredients
- Olive Oil Cooking Spray
- 1 pound new red potatoes
- 8 oz. baby carrots
- Sea Salt (to taste)
- Fresh ground black pepper (to taste)
- 1/3 cup Plain fat free Greek yogurt
- 1 Tbsp Dijon Mustard
- 1 Tsp Dry Basil
- 1-1-1/2 Tsp Garlic Powder
- 12 oz Flounder Fillets
Directions
Move one oven shelf up in the oven close to the top as you will need to broil at the end.
Place the second shelf in the middle of the oven for baking
Preheat oven to 450 degrees
Prepare baking sheet by covering it with aluminum foil and spraying with cooking spray
Quarter the potatoes
Cut the carrots in half, lengthwise and then into three smaller pieces cut lengthwise
Place potatoes and carrots into a Medium bowl and spray with cooking spray, then sprinkle with salt and fresh ground black pepper.
Mix well and spray again with cooking spray, mix again
Place potatoes and carrots onto prepared baking sheet, in a single layer. Bake for 15 minutes
Meanwhile, cut asparagus in half. Please asparagus in the bowl and spray with cooking spray, add a little salt and fresh ground black pepper. Mix well. Spray again with cooking spray and mix again.
In a small bowl, stir yogurt, mustard, basil and garlic powder. Set aside
Remove the baking sheet from the oven. Add asparagus and stir gently with potatoes and carrots to combine. Make a clear spot down the center of your baking tray so have room to add your flounder.
Spay the bottom of the flounder with cooking spray and place on baking sheet. Then spray the top of the flounder with cooking spray. Return baking sheet to oven and bake for about 6 minutes. Move the baking tray to the top shelf of the oven and turn on the broiler. Cook under the broiler for about 5 min. or until the fish starts to brown on top.
Remove from oven and serve with one piece of flounder and 1/4 of the veggies. Serve with the mustard sauce and enjoy.
Helpful Hint: Covering your baking sheet in aluminum foil speeds up your cleanup. Just remove the foil and toss in the trash. There will be less scrubbing on your baking sheet.
Equipment
- Measuring spoons, wet and dry
- Measuring cup
- Scale
- Baking sheet
- Medium bowl
- Knife