Spicy Garlic Soy Baked Flounder

4.52 from 33 votes
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Delicious, quick, and simple Spicy Garlic Soy Baked Flounder in a Foil Pouch is a low calorie, low carb meal with little fuss and no cleanup! 

flounder in a foil pouch with spices and sauce and green onions
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I’m constantly looking for delicious, easy, and simple baked fish dishes that go beyond my standby baked fish with lemon and garlic.

It’s not that I don’t love that simple preparation- it is a classic- (this tweaked meyer lemon and lavender baked trout is to die for), but I love baking fish in foil pouches, and sometimes I’m looking for additional flavors!

This Spicy Garlic Soy Baked Flounder in a Foil Pouch recipe is a winner- it is SO simple, with easy ingredients, and is sure to delight even picky eaters!

(and don’t be afraid of the spice- that can easily be modified!!)

flounder in a foil pouch with spices and sauce and green onions

I love baking fish in the oven, mostly because it doesn’t take on any fishy flavor, and certainly doesn’t leave your house smelling like fish after cooking it.

It is foolproof, easy, and seriously – just getting rid of the fishy flavor and smell alone is totally worth baking fish most of the time! Plus, its an awesome way to add a ton of flavor without adding a ton of calories or fat to a nice and healthy, lean meat.

This baked flounder is so delicious- and the recipe is very easily modified to accommodate paleo and whole 30 diets!

flounder in a foil pouch with spices and sauce and green onions

I mean really…. doesn’t that look SO good?? And SO easy!

flounder in a foil pouch with spices and sauce and green onions

This recipe is a nutritional powerhouse – there are under 155 calories per flounder filet, and very low carb and low fat – meaning you can pair it with a salad, rice, with vegetables, or even top a stir fry with it without breaking your diet.

If you stick to a paleo diet- never fear- simply swap the soy sauce for coconut aminos, and the mirin for a paleo-friendly vinegar!

flounder in a foil pouch with spices and sauce and green onions

Spicy Garlic Soy Baked Flounder in a Foil Pouch

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flounder in a foil pouch with spices and sauce and green onions

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Spicy garlic soy baked flounder fillets with green onions, prepared in a foil pan.
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Spicy Garlic Soy Baked Flounder

Spicy Garlic Soy Baked Flounder in a Foil Pouch – an easy, delicious, low calorie and low carb dinner with no mess! Perfect for dinner parties or an easy weeknight meal!
Course Seafood
Cuisine Seafood
Keyword asian, asian fish, fish, foil pouch
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4
Calories 425kcal
Author Courtney O’Dell

Ingredients

  • 1 lb flounder filets about 4 filets
  • 1 tbsp soy sauce
  • 2 tsp garlic paste
  • 1 tsp chili paste
  • 1 tbsp rice wine mirin
  • 1 tsp cilantro paste
  • 1 tsp lemongrass paste

Instructions

  • Preheat oven to 350 degrees.
  • Line a baking sheet with foil, place flounder filets on foil.
  • In a small bowl mix soy sauce and herb pastes well with rice wine.
  • Drizzle over fish filets, fold foil to make a pouch.
  • Bake at 350 degrees 15 minutes, until fish is opaque.
  • Serve immediately, top with diced scallions (green onions) if desired.

Nutrition

Serving: 1g | Calories: 425kcal | Carbohydrates: 6g | Protein: 46g | Fat: 22g | Saturated Fat: 8g | Polyunsaturated Fat: 11g | Cholesterol: 167mg | Sodium: 849mg | Sugar: 4g

About Courtney

Courtney loves to share great wine, good food, and loves to explore far flung places- all while masting an everyday elegant and easy style at lifestyle blog Sweet C’s Designs. Sweet C's devoted to finding the best food and drinks you'll want to make or find, around the world!

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3 Comments

  1. 5 stars
    Looks so yummy!!! I have most of the ingredients on hand, but where do I get cilantro paste and lemongrass paste?

    1. Hey Jenny – they should be available in your grocery’s produce cabinet, near the boxed fresh spices.