Tuscan-Inspired Baked Flounder
Tuscan-Inspired Baked Flounder features delicate, flaky fillets brightened with lemon and layered with basil, garlic, and juicy fresh tomatoes. The clean, herb-forward flavor keeps the fish light while still satisfying, perfect for a weeknight dinner or a relaxed summer gathering. Serve alongside simple greens or roasted vegetables to let the citrus and tomato notes shine.
- Prep15 mins
- Cook30 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Tuscan-Inspired Baked Flounder, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 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.
- 19
- Heart Health
- 69
- Metabolic
- 14
- Digestive
- 27
- Inflammatory
- 54
- Performance
- 43
- General Wellness
- 1
Preheat the oven to 350 degrees F (175 degrees C).
- 2
Place the flounder in a medium baking dish. Dot with butter, season with salt and pepper, and sprinkle with lemon juice. Add tomato, basil, and garlic powder on top.
- 3
Cover and bake for 30 minutes in the preheated oven, or until the fish flakes easily with a fork.
- Calories 270.18 kcal Moderate 14%
- Protein 35.2 g Good Source 70%
- Carbohydrate 3.03 g 1%
- Total Fat 13.61 g Moderate 17%
- Saturated Fat 1.9 g Moderate 10%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 114.74 mg High 38%
- Sodium 642.4 mg High 28%
- Dietary Fiber 0.71 g Low Source 3%
- Total Sugars 0.79 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 24.67 mg Low Source 2%
- Iron 0.9 mg Low Source 5%
- Potassium 447.97 mg Low Source 10%
- Vitamin A 31.57 mcg Low Source 4%
- Vitamin C 2.0 mg Low Source 2%
- Vitamin D 6.35 mcg Good Source 32%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Milk 🥛
- Garlic 🧄
About This Recipe
Tuscan Inspired Baked Flounder is made with 7 ingredients and serves 4. It takes about 45 mins and is rated easy. Key ingredients include Diced Tomatoes, Dried Basil, Flounder, and Garlic Powder. Each serving provides about 270.18 kcal, and is a good source of protein.
Recipe Questions
- What is Tuscan-Inspired Baked Flounder made of?
- The main ingredients are Diced Tomatoes, Dried Basil, Flounder, Garlic Powder, Lemon Juice. The full list of 7 is above.
- How long does it take to make Tuscan-Inspired Baked Flounder?
- About 45 mins in total: 15 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 270.18 kcal. The full nutrition breakdown is above.
- Is Tuscan-Inspired Baked Flounder easy to make?
- This recipe is rated easy, with 7 ingredients and 3 steps.
- Is Tuscan-Inspired Baked Flounder healthy?
- Tuscan-Inspired Baked Flounder has an easyChef Pro health score of 47/100. Per serving, it provides 270.18 calories and 35.2 g of protein, or 70% of the Daily Value. It is a good source of vitamin D. Worth noting per serving: sodium at 642.4 mg (28% of the Daily Value) and saturated fat at 1.9 g (10% of the Daily Value). It contains Citrus, Fish, Milk and Garlic, 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.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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