Dish the Fish: Sheet Pan Flounder with Green Goddess Dressing

Packed with protein, this spring dish is quick, easy & healthy.

Spring has sprung, the veggies are growing, and Maine’s local groundfish season is ramping up – time to ditch the heavy winter dishes for some light spring flavors. There are lots of delicious species of flounder available at your local fish market. We used dab (American plaice) for this dish, but you can sub in any local fish you like. Dabs are mild, sweet, lean fish that hold up to baking and play well with all kinds of flavors - they are rich in protein, low in fat, and sustainably harvested to boot. Here the dab fillets are paired with tender asparagus and a vibrant sauce made with herbs, lemon, and capers. Don’t be fooled by this quick and easy recipe – it may be packed with healthy fish and greens, but it tastes like an indulgence.

Serves: 4

Prep & cook time: 45 mins

INGREDIENTS

For the sheet pan:

-1# flounder fillets

-1 bunch asparagus, chopped into thirds

-6 TBSP olive oil

-juice of ½ lemon

-salt

-pepper

For the green goddess:

-3/4 cup plain Greek yogurt

-1/2 cup mayonnaise

-1/2 cup parsley, rough chopped

-1/2 cup dill, rough chopped

-1/2 cup scallions, rough chopped

-zest of 1 lemon

-juice of ½ lemon

-2 TBSP capers (or 1 anchovy)

-1/4 tsp salt

Optional:

Cook pasta, rice, farro, or other starch/grain to accompany the dish.

INSTRUCTIONS

To make the green goddess dressing:

Combine all ingredients in quart container or tall jar and blend with a stick blender until smooth. Alternatively, blend all ingredients in a food processor.

To make the fish:

Preheat oven to 375°. Cover sheet pan with parchment. Place flounder fillets on one half of sheet pan and chopped asparagus on other half. Drizzle olive oil and lemon juice over fish and asparagus, then sprinkle with salt and pepper. Bake for 15 minutes, or until fish is easily flaked or registers 145° on an instant read thermometer. If fish is done before asparagus, remove fillets to a plate and return asparagus to the oven until tender and beginning to brown.

To plate:

If opting for a starch or grain, place pasta, rice, or farro on plate; top with asparagus and fish, then drizzle with green goddess dressing.

Why you should eat more local flatfish

You can't get any healthier than this - check it out!

It’s hard to overstate the number of health benefits you get from eating seafood, but flounders in particular rise to the top. With 18.8 grams of protein per 100g (3.5 oz) serving and only 1.2g of fat, flounders are a heart-healthy choice. Flounders contains all essential amino acids, which help in muscle growth and repair; they are rich in omega-3 fatty acids, which have anti-inflammatory properties; and they boast more vitamins and minerals that we can list, including vitamins D and B12, iodine, iron, zinc, and selenium – all of which collectively support immune health and bone health. Flounders also have a very low mercury content and all local flounder species are sustainably fished and abundant. The Dietary Guidelines for Americans, published jointly by DHHS and the USDA recommends that the general population consume 8 oz of seafood a week (about 1 or 2 small dab flounder fillets or other variety) for its excellent overall health benefits. Flounders are available all year round, so check your local fish market and add them to your regular rotation.

What even is a flounder?

Dabs landed at the Portland Fish Exchange

There are many different types of flounder caught sustainably in the Gulf of Maine – usually by trawl nets, sometimes gillnets, and sometimes line-caught. When they are born near the ocean’s surface, flounders have one eye on each side of their head. As they grow, one eye migrates so that both eyes are on the same side of their head, their bodies flatten out, and they settle into their ocean floor habitat (hence the term groundfish). The term flounder applies to many different types of flatfish species. In the Gulf of Maine, flounder species include witch flounder (also called grey sole), American plaice (also called dabs), yellowtail flounder, and winter flounder (also called blackback). Contrary to popular belief, summer flounder (fluke) is not landed in Maine, but is landed in other New England states. Ask your local fishmonger what's fresh and try it out! If you want Maine-landed fish, choose grey sole or dabs. They all cook up beautifully with a sweet, mild flavor. Fry them, bake them, pan-sear them - anything goes.

In conclusion, eating local fish is a huge win.

It supports Maine's economy, keeps fishermen on the water, and nourishes every bit of your body. Plus, it tastes wicked delicious, cooks quickly, and is absurdly versatile. Keep following along to find new recipes and learn more about getting Maine fish on your dish.