Flounder with Mango

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Print Recipe
Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 20-25 minutes



  1. Season the flounder fillets with lemon pepper.
  2. In bowl combine tomato, onion, peppers, mango, cilantro, olive oil, lime juice and black pepper.
  3. Place a half fillet in centre of aluminum foil (cut into 8-12 inch/20-30 cm squares). Top with 1/4 of the tomato and mango mixture. Cover with second half piece of fish. Fold aluminum foil edges together to form a sealed pouch. Repeat for other 3 portions.
  4. Preheat oven to 375°F/190°C. Place foil pouches on baking sheet and bake for 20-25 minutes or until fish becomes flaky.
  5. Remove from oven, allow to rest for 3-4 minutes.
  6. Carefully unwrap the pouch and allow the steam to escape.
Nutrition Facts
Flounder with Mango
Amount Per Serving
Calories 254 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 1.5g 8%
Cholesterol 74mg 25%
Sodium 134mg 6%
Total Carbohydrates 17g 6%
Dietary Fiber 3g 12%
Protein 20g 40%
* Percent Daily Values are based on a 2000 calorie diet.

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