Spicy Garlic Soy Baked Flounder

4.52 from 33 votes

Mar 18, 2016, Updated Mar 23, 2024

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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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At Sweet C’s, I add lots of tips in all of my recipes – because I am a home cook without any formal training, and I find I am more confident making dishes when I understand why it works, and what each ingredient means to the flavor of a recipe – my goal is for even the most beginner home cook to feel empowered in the kitchen.

I want each reader to walk away with a solid knowledge of each recipe, with all of the tips I’ve gathered from extensive testing of each recipe. I also answer questions my friends and family have asked about my recipes, to help everyone better understand the processes we use – and why!

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!!)

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!

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

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!