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Asian Flounder Bake

Servings: 4
Preparation Time: 10 minutes
Cooking Time: 12-14 minutes


  • 1/4 cup lower-sodium soy sauce
  • 2 tablespoons dry sherry
  • 1 teaspoon sugar
  • 1 teaspoon fresh ginger, grated and peeled
  • 1 teaspoon dark sesame oil
  • 1 (10-ounce) package of shredded carrots
  • 1 (10-ounce) package of frozen chopped spinach (thawed and drained)
  • 4 flounder or tilapia fillets (each 5 to 6 ounces)
  • 1 green onion, thinly sliced
  • 1 tablespoon sesame seeds


  1. Preparation: Preheat the oven to 450 degrees Fahrenheit.
  2. Sauce Preparation: In a small mixing bowl, blend together the soy sauce, dry sherry, sugar, ginger, and sesame oil. Set aside.
  3. Layering: In a 9-by-13-inch baking dish, evenly spread the shredded carrots at the bottom. Follow this with a layer of the squeezed-dry spinach. Place the fish fillets on top of the spinach.
  4. Baking: Evenly pour the previously prepared soy sauce mixture over the fish fillets. Place the baking dish in the preheated oven and bake for approximately 12 to 14 minutes. The fish should turn opaque when it’s fully cooked.
  5. Garnishing: After removing the dish from the oven, sprinkle the baked fish with thinly sliced green onions and sesame seeds.
  6. Serving: Serve hot, and enjoy your flavorful Asian Flounder Bake!

Nutritional Information (Per Serving):

  • Calories: 176
  • Protein: 19 grams
  • Fat: 5 grams (1 gram saturated)
  • Carbohydrates: 13 grams
  • Cholesterol: 55 milligrams
  • Sodium: 853 milligrams
  • Fiber: 4 grams

Carb Count: 1

This healthy and flavorful dish offers a delightful blend of Asian-inspired flavors, making it a great option for a weeknight dinner or a special occasion. Enjoy!

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