Crispy Flounder-Asparagus Bundles 

Feb 17, 2022 | Main Meals

Fish is one of the healthiest and easiest proteins to prepare. Whether you’re observing Lent or not, fish is a delicious part of any weekly meal. The trick to making a delicious fish dish includes purchasing fresh, seasoning well and cooking safely to just the right temperature (145 degrees F).


  • Avoid fish with a “fishy” odor, discoloration, darkening or drying around the edges
  • Fish eyes should be clear and slightly bulging
  • Whole fish and fillets should have firm, shiny flesh that springs back when pressed
  • The Omega-3’s found in fish contribute to a healthy heart, fight inflammation and reduce your risk of having a stroke!
  • Steamed, grilled or broiled; many fish can be prepared in under 20 minutes! Sea bass, cod, flounder, salmon and shrimp are quick and easy.  
  • Season fish and shellfish simply, with olive oil, salt and pepper you can’t go wrong!

Crispy Flounder-Asparagus Bundles

Prep Time 10 minutes
Cook Time 25 minutes
Course Main Course
Servings 4 Servings
Calories 238 kcal


  • 4 6 ounce Flounder Fillets
  • 1 pound asparagus spears trimmed
  • Salt & pepper
  • 1 teaspoon thyme
  • 1 teaspoon garlic powder
  • ¼ cup panko bread crumbs
  • Lemon zest of one lemon + juice
  • 1 tablespoon minded parsley
  • 1 teaspoon olive oil
  • ½ cup white wine or chicken broth
  • Cooking spray


  • Preheat oven to 435 degrees F.
  • Drizzle asparagus with olive oil and season with salt and pepper. Season fish with salt, pepper, thyme and garlic powder.
  • Wrap each fish fillet with 5 to 6 asparagus spears and secure with a toothpick. Place in rimmed baking dish coated with cooking spray. Repeat with remaining fillets.
  • Combine panko, lemon zest, lemon juice and parsley. Top each fillet evenly with crumb topping. Drizzle with olive oil or spray with cooking spray. Pour wine or chicken broth into the bottom of the baking dish (not top of fish.)
  • Bake for approximately 20 minutes or until fish flakes easily with a fork and asparagus is crisp but tender.
  • Serve immediately.


Nutrition Information:
238 Calories; 8g carbohydrate; 28g protein; 3g fiber

Meatless meals are a great way to incorporate variety throughout your weekly meals. If you think fish is “to difficult” to prepare, think again! These flounder-asparagus bundles are super simple and will be on the table in under 30 minutes. 


Submit a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating

Meet Your Dietitian

Jacqui portrait

Hi, I’m Jacqueline

I understand first hand how frustrating weight loss programs can be without the proper guidance. My goal is to help you change your mindset from restrictive dieting to one of freedom and confidence around food. I’d love to help you on your journey.


View Categories

Free Download

bowl of sliced oranges and applies
Get a Jump Start: Download My Free 3-day Meal Plan

Kick-start your weight loss plan with recipes, meal ideas + more!


Veggie Enchiladas

Veggie Enchiladas

Nothing says winter like cozy winter meals! Turn your favorite comfort foods into deliciously healthy meals with just a few modifications, for instance add in more veggies or switch out a higher fat ingredient for a lower fat ingredient. Need some ideas? ...

Piri-Piri Grilled Chicken

Piri-Piri Grilled Chicken

Piri-Piri Grilled Chicken Piri-piri chicken is a spicy Portuguese dish that was created in Africa by Portuguese settlers. The traditional hot pepper used in this dish is African Bird’s Eye Peppers grown in Africa. However, a variety of hot peppers are a great...

Grilled Chicken & Mexican Street Corn

Grilled Chicken & Mexican Street Corn

Grilled Chicken & Mexican Street Corn For the chicken:1.5 pounds Boneless skinless Chicken Breast (sliced into cutlets)2 limes (juice)1 tablespoon olive oil1 teaspoon cumin1 teaspoon garlic powder1 teaspoon smoked paprika½ teaspoon oreganoSalt & PepperFor the...

Lemon Basil Salmon over Chickpea Salad

Lemon Basil Salmon over Chickpea Salad

Lemon & Basil Grilled Salmon over Chickpea Salad For the Salmon4 6-ounce Atlantic Salmon Fillets (skin on)4 garlic cloves¼ cup parsley5 Basil leavesZest of one lemon1 lemon (cut in half)Extra virgin olive oil for drizzlingKosher salt & freshly ground pepperFor...

Pin It on Pinterest

Share This