Recipe: Japanese Oven Baked Flounder

Shiitake Mushrooms

Shiitake Mushrooms

Japanese Oven Baked Flounder


* 4 flounder fillets

* 1 tablespoon low-fat margarine

* 2 tablespoons sake

* 2 tablespoons light soy sauce

* 2 tablespoons fresh lime juice

* 2 teaspoons minced fresh ginger

* 2 teaspoons sesame oil

* 1 teaspoon honey

* 1 teaspoon lightly toasted black sesame seeds

* 6 ounces shiitake mushrooms, stemmed and thinly sliced

* 4 leeks, green tops only, cut into 1-inch pieces

* 1 large carrot, peeled and cut into 2-inch long matchstick strips

* 1/2 large red pepper, seeded and cut into thin strips

* Steamed rice, accompaniment

* Sauteed Shiitake Mushrooms

Sauteed Shiitake Mushrooms:

* 2 tablespoons olive oil

* 3/4 cup sliced shittake mushrooms

* 1 tablespoon sesame oil

* 2 tablespoons light soy sauce

* 2 tablespoon sake

* 4 lemons, zested and juiced

Prep Time: 20 min
Cooking Time: 30 min

Preheat the oven to 375 degrees. Cut 4 large squares of heavy aluminum foil large enough to hold 1 flounder fillet and one-quarter of the vegetables. Lightly put margerine one side of each and set on a work surface.

Lay the fish flat in a baking dish. In a bowl, whisk together the sake, light soy sauce, lime juice, ginger, sesame oil, honey, and black sesame seeds. Pour over the fish and let marinate for up to 45 minutes. Arrange 1 fish fillet on each sheet of aluminum foil and top with one-quarter of the shiitake mushrooms, leeks, carrots, red peppers, and marinade. Wrap tightly and place on a baking sheet. Bake until the fish is cooked through and the vegetables are tender, 20 minutes. Remove from the oven and unwrap each package. Transfer the fish and vegetables to 4 large plates and top with the cooking juices. Serve with Sauteed Shiitakes and hot steamed rice.

Sauteed Shiitake Mushrooms:
Place a saute pan over medium-high heat. Add the olive oil and heat. When the oil is hot, add the mushrooms and saute until they begin to give up their liquid, about 5 minutes. Add the sesame oil, light soy sauce, sake, and lemon juice and zest and cook for 3 minutes.


Eric Newman is an author for where you can find fresh green tea and more!