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Oven-Roasted Flounder With Bok Choy, Coriander, and Lime

Peer reviewed by UK recipe editorsAuthored by UK recipe editorsOriginally published 16 Jan 2026

Meets Patient’s editorial guidelines

This vibrant oven-roasted flounder with bok choy, coriander, and lime is a wonderful example of how simple ingredients can create a sophisticated, high-protein meal. The delicate white fish is gently steamed over a bed of seared greens, allowing the subtle flavours of ginger, soy, and rice vinegar to infuse every bite. It is a light yet deeply satisfying dish that celebrates fresh, zesty aromatics without the need for heavy sauces.

As a diabetes-friendly main course, this recipe is naturally low in carbohydrates while providing plenty of essential nutrients. The use of sake or dry white wine adds a refined depth of flavour to the poaching liquid, making it an excellent choice for a healthy midweek dinner or a relaxed weekend lunch. Serve it in shallow bowls to capture every drop of the fragrant, citrus-spiked juices.

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Ingredients for Oven-Roasted Flounder With Bok Choy, Coriander, and Lime

  • 1 spring onion, thinly sliced

  • 1/4 cup coarsely chopped coriander, plus small sprigs for garnish

  • 60ml fresh lime juice

  • 45ml reduced-sodium soy sauce

  • 2 tablespoons unseasoned rice vinegar

  • 2 teaspoons finely minced peeled ginger

  • 3 1/2 tablespoons vegetable oil, divided

  • Kosher salt and freshly ground black pepper

  • 450g baby bok choy (2–3 bunches), cut in half lengthwise

  • 120ml sake or dry white wine

  • 4 (110g) fillets flounder or other delicate white fish (up to 1/2" thick)

How to make Oven-Roasted Flounder With Bok Choy, Coriander, and Lime

Arrange a rack in upper third of oven; preheat to 204°C. Combine spring onion, 1/4 cup coriander, and next 4 ingredients in a small bowl. Whisk in 1 1/2 tablespoons oil. Season coriander-lime sauce with salt and pepper; set aside.

Heat remaining 2 tablespoons oil in a large skillet over high heat until shimmering. Working in batches if needed, add bok choy, cut side down, and sear until golden brown, 2-4 minutes per batch. Turn bok choy cut side up and remove pan from heat. Add sake. Season flounder fillets with salt and pepper and arrange in a single layer over bok choy. Roast in oven until fish is just cooked through, 8-10 minutes.

Spoon sake sauce from skillet into the bottom of 4 shallow bowls, dividing evenly. Add bok choy to each bowl, dividing evenly; top each bowl with 1 fish fillet. Spoon some coriander-lime sauce over fish and garnish with coriander sprigs. Serve remaining coriander-lime sauce alongside for drizzling.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.

Article history

The information on this page is peer reviewed by qualified clinicians.

  • 16 Jan 2026 | Originally published

    Authored by:

    UK recipe editors

    Peer reviewed by

    UK recipe editors
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