Easy Recipes For Flounder

Here’s a restaurant-fancy meal you can make in about 20 minutes! One-pan baked flounder recipe with vegetables, flavored with a bold and lemony Mediterranean sauce and finished with grated Parmesan cheese!

Flounder is a white saltwater fish with a mild flavor and a delicate, flaky texture.It is a low-mercury flatfish that is easy to work with, and you can cook it on the grill or sear it in a bit of good extra virgin olive oil (like I do with this trout). But, personally, I am a big fan of oven baked flounder, particularly if I’m working with thin fish filets (popping the fish in the oven and leaving it alone is the easiest way to keep it from falling apart).

Today’s flounder recipe with vegetables is the kind of restaurant-fancy meal that takes one pan and only 20 minutes to make!A bold, lemony sauce loaded with flavor from garlic, good olive oil, and spices infuses the fish and vegetables with flavor, while keeping the fish moist as it cooks. No dry fish here! And the finishing sprinkle of nutty Parmesan takes it to the next level! Better than any baked fish you’ll have at a fancy restaurant, I promise!

Baked Flounder With Parmesan Crumbs

With just a few ingredients, you’ll have the perfect baked flounder in no time! Here’s what you’ll need for this easy fish recipe:

If you can’t find flounder filet for this recipe, branzino, halibut, or sole are good substitutes. Choose thinner fish filets for this recipe.

Both flounder and Dover sole are usually sold in thin filets, so both types of fish cook at similar speeds, meaning you won’t have to adjust the cooking time too much if you use sole instead of flounder.

Baked Flounder With Lemon Pepper Seasoning

Really, though, any mild white fish filets will work in this fish recipe, like cod, trout, snapper, or even haddock.You may need to adjust the cooking time slightly. But no matter the type of fish you decide to bake, its internal temperature should be 140 to 145 degrees F when cooked.

This is one of my favorite flounder fillet recipes because it requires minimal prep and is ready in about 20 minutes. Simply season the fish and vegetables, make the sauce, and bake! Here’s how to bake lemon garlic flounder:

Because flounder fillets are so thin, they overcook really quickly. So I recommend checking for doneness before the 10-minute mark. If you find that the fish is cooking quickly, add the Parmesan cheese sooner so you still have a little time for it to melt.

Baked Lemon Butter Flounder

The beauty of a mild-flavored fish like flounder is that it goes with many different things. We’ve already included zucchini and onions in the same pan with the baked fish, but there are many other sides to choose from.

Leftover cooked flounder will keep in an airtight container in the fridge for up to 2 days. I prefer to eat leftover fish at room temperature so it doesn’t become overcooked with reheating. But if you like, you can add everything to a skillet over medium-low heat for a few minutes until just heated through.

Fish is cooked when it has reached an internal temperature of 140 to 145 degrees F. Keep in mind that fish continues to cook after being removed from the oven, so it’s better to take it out two or so minutes early. It will finish cooking as it rests. If you don’t have a meat thermometer, look at the color and texture of the fish. Cooked white fish flesh will turn from opaque to white, and will flake easily with a fork. To avoid dry flounder, keep a close eye on it after it has been in the oven for 7 to minutes.

Baked Flounder Fish Recipe

Yes, you can use frozen flounder in this recipe. Just be sure to thaw it overnight in the refrigerator, and pat it dry thoroughly to remove excess moisture.

This one-pan baked flounder recipe with garlic, Parmesan cheese, and vegetables is easy and so delicious (thanks to a bold and lemony sauce with Mediterranean spices!). If you can't find flounder, any mild white fish would work, such as Dover sole, halibut, or branzino filet will work. Choose thinner fish filets if possible. Serve baked flounder with potatoes or greens like broccoli or a green bean salad.

Calories: 204.3 kcal Carbohydrates: 5.9 g Protein: 15.4 g Fat: 13.5 g Saturated Fat: 3 g Polyunsaturated Fat: 1.5 g Monounsaturated Fat: 7.6 g Trans Fat: 0.1 g Cholesterol: 49.8 mg Sodium: 326.2 mg Potassium: 385.1 mg Fiber: 1.4 g Sugar: 2.5 g Vitamin A: 330 IU Vitamin C: 13.6 mg Calcium: 123.6 mg Iron: 1 mgThis easy Baked Flounder recipe is made on a sheet pan in the oven for quick dinner preparation and easy cleanup, too. It bakes crispy and delicious and includes a homemade tartar sauce recipe to serve on the side for dipping. Bonus, air fryer instructions!

Easy, Excellent Baked Flounder Recipe

Fried fish is always a winning choice for supper. Contrary to popular thinking, Southerners don't fry everything every single day. While we do love our Southern fried chicken, fried catfish, potatoes and fritters and hush puppies, at our house fried food is more of a treat. I've found that faux frying or baking in the oven coated with a crispy panko breadcrumb coating is a delicious way to make this baked flounder. You can use this technique for oven frying other fish recipes as it works well for any mild flavor variety of fish. In this recipe, flounder is drizzled with butter and bakes beautifully golden in no time.

We're seafood fans at our house and it's often on the menu in my kitchen for appetizers, entrees and side dishes. More seafood recipes you may like to try:

Thanks for visiting come back soon! DISCLOSURE ~ IF A PURCHASE IS MADE USING ONE OF THE AFFILIATE LINKS ON THIS WEBSITE WE MAY EARN A SMALL COMMISSION ATNO ADDITIONAL COST TO YOU. THANK YOU!

Baked Flounder With Salsa Criolla

Serving: 1 serving | Calories: 338 kcal | Carbohydrates: 5 g | Protein: 37 g | Fat: 18 g | Saturated Fat: 6 g | Polyunsaturated Fat: 3 g | Monounsaturated Fat: 3 g | Trans Fat: 0.2 g | Cholesterol: 79 mg | Sodium: 624 mg | Potassium: 60 mg | Fiber: 0.3 g | Sugar: 0.4 g | Vitamin A: 281 IU | Vitamin C: 0.5 mg | Calcium: 98 mg | Iron: 1 mg

My name is Melissa and I'm the Creator of Melissa's Southern Style Kitchen. Cooking, baking, developing recipes and kitchen tips is my passion. I love sharing my dishes and connecting with people through the food that I create.We can never say no when it comes to garlic and Parmesan. This easy flounder recipe uses a little bit of bread crumbs, but mostly Parmesan, and we couldn't be happier with the results. The flounder bakes up nice and tender with the perfect amount of crunch.  

This recipe relies on the Parmesan, breadcrumbs, and olive oil to create a crispy crust. The parmesan and olive oil help the breadcrumbs adhere to the fish while it bakes, so there's no need for the traditional standard breading combination of egg and flour.  

Flounder With Lemon Butter Sauce

This recipe would work well with any thin white fish. Try it with whiting or snapper for an equally delicious dinner. Flounder is on the thinner side, so be sure to note the thickness of the fish if you use another variety. As a good rule of thumb, the fish should flake easily with a fork, and the breading should be crisp and golden brown. If you're looking to add more seafood into your diet, we've definitely got you covered! 

Be sure to brush the oil onto the pan so that the surface is coated evenly and completely. For extra security, layer a piece of parchment paper or non-stick foil on the baking tray before brushing with oil.  

Baked flounder will keep in the refrigerator for up to 3 days. Reheat any leftovers in the oven or even an air fryer to re-crisp the breadcrumbs.

Parmesan Herb Baked Flounder Recipe

Makinze is currently senior food editor at , where she develops recipes, creates, and hosts recipe videos and is our current baking queen. She is our expert pie crimper, believes you should always have the ingredients for chocolate chip cookies on hand, and everyone needs to know a perfect roast chicken recipe.

34 Chicken & Rice Dinners 20 Next-Level Uses For Sun-Dried Tomatoes How To Reverse Sear Steak From for Tyson Grilled & Ready New Favorite Dinner: Cilantro Lime Chicken BowlBaked Flounder with Lemon Garlic and Butter is an easy dinner that goes from prep to table in under 30 minutes. The fish is buttery, flaky, and full of fresh citrus and garlic flavors.

Who doesn’t love an easy meal that’s big on flavor? We are big fans of quick and easy dishes that use fresh herbs, citrus, and spices to add flavor without a lot of fuss.

Spicy Garlic Soy Baked Flounder

Baked flounder with lemon garlic and butter is one of those meals. The flounder is baked in a lemon butter sauce filled with fresh garlic, onion powder, salt, and pepper.

Then the fish gets sprinkled with smoked paprika for an extra touch. Flounder is