Oven Flounder with Teriyaki Vegetables

Nutrition · per serving

Steps

1. 1

   Preheat the oven to 200 °C (400 °F) and line a baking sheet with parchment paper.

2. 2

   Thinly slice the carrots, bell pepper, and sugar snap peas/green beans, and prepare the spring onions.

   150 g Carrots, thinly sliced1 (approx. 150 g) Red Bell Pepper, sliced100 g Sugar Snap Peas or Green Beans, halved2 (approx. 60 g) Spring Onions, cut into 3–4 cm pieces
3. 3

   In a large bowl, briefly mix the vegetables with the vegetable oil, salt, and pepper.

   1 tbsp (15 ml) Neutral Vegetable Oil (e.g., Canola Oil)1/2 tsp Salt1/4 tsp Freshly Ground Black Pepper
4. 4

   Spread the seasoned vegetables evenly on the baking sheet in a single layer.

   150 g Carrots, thinly sliced1 (approx. 150 g) Red Bell Pepper, sliced100 g Sugar Snap Peas or Green Beans, halved2 (approx. 60 g) Spring Onions, cut into 3–4 cm pieces1 tbsp (15 ml) Neutral Vegetable Oil (e.g., Canola Oil)1/2 tsp Salt1/4 tsp Freshly Ground Black Pepper
5. 5

   For the glaze, whisk together tamari, rice vinegar, honey/maple syrup, ginger, and garlic in a small bowl; stir in sesame oil and thin with 1–2 tbsp of water if needed.

   45 ml (3 tbsp) Tamari or Gluten-Free Soy Sauce15 ml (1 tbsp) Rice Vinegar20 g (1 1/2 tbsp) Honey or Maple Syrup15 g (approx. 1 tbsp) Fresh Ginger, finely grated2 cloves Garlic, finely chopped1 tbsp (15 ml) Sesame Oil1–2 tbsp (for thinning) Water
6. 6

   Lightly season the flounder fillets with salt and pepper and place them next to or on top of the vegetables.

   2 × 150 g (total 300 g) Flounder Fillets, skinless or with skin as desired1/4 tsp Salt1/8 tsp Freshly Ground Black Pepper150 g Carrots, thinly sliced1 (approx. 150 g) Red Bell Pepper, sliced100 g Sugar Snap Peas or Green Beans, halved2 (approx. 60 g) Spring Onions, cut into 3–4 cm pieces
7. 7

   Brush half of the teriyaki glaze over the vegetables and the fillets (save the remaining dressing).

   45 ml (3 tbsp) Tamari or Gluten-Free Soy Sauce15 ml (1 tbsp) Rice Vinegar20 g (1 1/2 tbsp) Honey or Maple Syrup15 g (approx. 1 tbsp) Fresh Ginger, finely grated2 cloves Garlic, finely chopped1 tbsp (15 ml) Sesame Oil1–2 tbsp (for thinning) Water2 × 150 g (total 300 g) Flounder Fillets, skinless or with skin as desired150 g Carrots, thinly sliced1 (approx. 150 g) Red Bell Pepper, sliced100 g Sugar Snap Peas or Green Beans, halved2 (approx. 60 g) Spring Onions, cut into 3–4 cm pieces
8. 8

   Place the baking sheet in the preheated oven and bake for 12–15 minutes, until the vegetables are tender-crisp and the flounder reaches an internal temperature of 60–65 °C (140–149 °F) (fillets should be opaque and flake easily).

   2 × 150 g (total 300 g) Flounder Fillets, skinless or with skin as desired150 g Carrots, thinly sliced1 (approx. 150 g) Red Bell Pepper, sliced100 g Sugar Snap Peas or Green Beans, halved2 (approx. 60 g) Spring Onions, cut into 3–4 cm pieces
9. 9

   Remove the baking sheet, briefly warm the remaining glaze, and brush it thinly over the fish and vegetables; sprinkle with toasted sesame seeds.

   45 ml (3 tbsp) Tamari or Gluten-Free Soy Sauce15 ml (1 tbsp) Rice Vinegar20 g (1 1/2 tbsp) Honey or Maple Syrup15 g (approx. 1 tbsp) Fresh Ginger, finely grated2 cloves Garlic, finely chopped1 tbsp (15 ml) Sesame Oil1–2 tbsp (for thinning) Water1 tbsp Toasted Sesame Seeds2 × 150 g (total 300 g) Flounder Fillets, skinless or with skin as desired150 g Carrots, thinly sliced1 (approx. 150 g) Red Bell Pepper, sliced100 g Sugar Snap Peas or Green Beans, halved2 (approx. 60 g) Spring Onions, cut into 3–4 cm pieces
10. 10

    If desired, serve rice on plates, arrange the vegetable bed with the flounder fillets on top, and drizzle with fresh lemon juice.

    300 g cooked (approx. 150 g per serving) Cooked Jasmine or Short-Grain Rice150 g Carrots, thinly sliced1 (approx. 150 g) Red Bell Pepper, sliced100 g Sugar Snap Peas or Green Beans, halved2 (approx. 60 g) Spring Onions, cut into 3–4 cm pieces2 × 150 g (total 300 g) Flounder Fillets, skinless or with skin as desired1/2 Lemon Lemon Juice (optional for serving)
11. 11

    Serve immediately; the fish should flake easily with a fork, and the vegetables should still have some bite.

    2 × 150 g (total 300 g) Flounder Fillets, skinless or with skin as desired150 g Carrots, thinly sliced1 (approx. 150 g) Red Bell Pepper, sliced100 g Sugar Snap Peas or Green Beans, halved2 (approx. 60 g) Spring Onions, cut into 3–4 cm pieces

Origin & History

Flounder is a common sea fish in many coastal regions; combinations with sweet-salty glazes like teriyaki reflect the mutual influence of Asian and international cuisine. Such simple oven recipes are modern everyday variants that combine tender fillets and quick vegetables.