Grilled Flounder Lunchbox recipe - ingredients, nutrition and when to eat it
This lunchbox pairs simply grilled flounder with warm rice and fresh seasoned greens.
This lunchbox pairs simply grilled flounder with warm rice and fresh seasoned greens. It’s a good choice for a clean, satisfying lunch or a light fish-based dinner.
Lunchbox & quick meals · 25 minutes to cook
Nutrition (per 410.5g serving): 600.7 kcal · protein 35.5g · carbohydrate 71.4g · fat 15.7g · sodium 857.9mg
Nutrition source: one serving calculated from an ingredient table verified against "National Integrated Food Nutrient Database (standard data)" (Korea MFDS, RDA and Ministry of Oceans and Fisheries via the Public Data Portal).
Tips: Pat the flounder thoroughly dry so it’s less likely to stick to the pan.
Tips: The flesh is delicate, so avoid turning it often; wait until one side is golden brown.
Tips: For a lunchbox, let the flounder and greens cool briefly before packing them to help keep the rice from becoming soggy.
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Ingredients (1 serving)
- Flounder — 120 g
- Rice — 210 g
- Spinach — 60 g
- Cooking oil — 1 tsp
- Soy sauce — 1 tsp
- Sesame oil — 1 tsp
- Garlic — 1 clove
- Sesame seeds — 1 tsp
- Salt — 1 pinch