Quick Grilled Flounder Fillets
Quick Grilled Flounder Fillets deliver tender, flaky fish with a gentle smoky edge and a bright finish from Old Bay and paprika. A light buttermilk brush helps the seasoning cling, creating even flavor and a clean sear on the grill. Ideal for a weeknight dinner or a light summer meal alongside lemon and parsley.
- Prep10 mins
- Cook4 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Quick Grilled Flounder Fillets, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 60 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 10 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 44
- Heart Health
- 74
- Metabolic
- 19
- Digestive
- 31
- Inflammatory
- 56
- Performance
- 50
- General Wellness
- 1
Clean the grates on an outdoor grill. Preheat the grill to 400 degrees F (200 degrees C) and lightly oil the grates.
- 2
While the grill heats, prepare the fish. Pat the filets dry with paper towels and brush both sides with buttermilk. Sprinkle Old Bay seasoning and smoked paprika on both sides of the filets. Spray both sides of the filets with olive oil spray.
- 3
When the grill is hot, set the grilling mat on the grill and place the filets on the mat. Grill until the fish starts turning opaque white around the edges, 3 to 4 minutes. If the filet is thicker than 3/4 inch at its thickest point, you may need more grilling time.
- 4
Carefully slide the mat from the grill onto a cutting board slightly larger than the fish. Set a serving plate over the fish, then invert to transfer the fish to the plate with the grilled side facing up. The fish will finish cooking as it rests, 2 to 3 minutes.
- 5
Garnish with lemon slices and flat-leaf parsley, if using.
- Calories 138.74 kcal Moderate 7%
- Protein 17.91 g Good Source 36%
- Carbohydrate 3.67 g 1%
- Total Fat 6.49 g Moderate 8%
- Saturated Fat 0.67 g Low Source 3%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 56.58 mg Moderate 19%
- Sodium 314.92 mg Moderate 14%
- Dietary Fiber 1.45 g Low Source 5%
- Total Sugars 1.32 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 37.45 mg Low Source 3%
- Iron 0.95 mg Low Source 5%
- Potassium 303.65 mg Low Source 6%
- Vitamin A 65.53 mcg Low Source 7%
- Vitamin C 34.71 mg Good Source 39%
- Vitamin D 3.18 mcg Moderate 16%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Milk 🥛
About This Recipe
Quick Grilled Flounder Fillets is made with 7 ingredients and serves 4. It takes about 14 mins and is rated easy. Key ingredients include Buttermilk, Flounder, Fresh Parsley, and Lemon. Each serving provides about 138.74 kcal, and is a good source of protein.
Recipe Questions
- What is Quick Grilled Flounder Fillets made of?
- The main ingredients are Buttermilk, Flounder, Fresh Parsley, Lemon, Olive Oil Cooking Spray. The full list of 7 is above.
- How long does it take to make Quick Grilled Flounder Fillets?
- About 14 mins in total: 10 mins to prepare and 4 mins to cook.
- How many calories are in one serving?
- One serving provides about 138.74 kcal. The full nutrition breakdown is above.
- Is Quick Grilled Flounder Fillets easy to make?
- This recipe is rated easy, with 7 ingredients and 5 steps.
- Is Quick Grilled Flounder Fillets healthy?
- Quick Grilled Flounder Fillets has an easyChef Pro health score of 53/100. Per serving, it provides 138.74 calories and 17.91 g of protein, or 36% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 314.92 mg (14% of the Daily Value). It contains Citrus, Fish and Milk, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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