Spicy Garlic Soy Baked Flounder in a Foil Pouch

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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! 

Foil pouch baked flounder with a garlic soy glaze - spicy, salty, and a little touch of tangy asian inspired flavors in a mess-free pouch!


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!!)

This spicy soy and garlic baked flounder is so delicious and low calorie!


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!


This is the most delicious and easy way to make asian inspired fish dishes with a spicy garlic soy glaze! Bakes right in a foil pouch for easy cleanup!


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


Spicy Garlic Soy Baked Flounder in a Foil Pouch - so simple, easy and delicious!


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!


This spicy garlic soy glazed flounder recipe cooks in a foil pouch for an easy, delicious, mess-free asian inspired seafood dinner!



Spicy Garlic Soy Baked Flounder in a Foil Pouch

Spicy Garlic Soy Baked Flounder in a Foil PouchSpicy Garlic Soy Baked Flounder in a Foil Pouch
Recipe type: Main Dish
Cuisine: Seafood
Prep time: 
Cook time: 
Total time: 
Serves: 4
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!
  • 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
  1. Preheat oven to 350 degrees.
  2. Line a baking sheet with foil, place flounder filets on foil.
  3. In a small bowl mix soy sauce and herb pastes well with rice wine.
  4. Drizzle over fish filets, fold foil to make a pouch.
  5. Bake at 350 degrees 15 minutes, until fish is opaque.
  6. Serve immediately, top with diced scallions (green onions) if desired.
Nutrition Information
Serving size: 151g Calories: 151 Fat: 2.2 Saturated fat: .7 Carbohydrates: 3 Sugar: 1.4 Sodium: 411 Protein: 28.8 Cholesterol: 81



This baked flounder is delicious and so easy - bakes in a foil pouch with a delicious spicy garlic and soy sauce glaze!


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