Baked Flounder
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My baked flounder recipe is lightly seasoned and baked in a savory, delicate garlic butter sauce. It’s our cheat code for a quick and healthy dinner when we have minutes to spare!
I bake fish at least once a week because it’s one of the easiest ways to get a quick, healthy dinner on the table without babysitting a pan. Baking flounder is something relatively new in our dinnertime rotation, as I’d only recently started cooking with it.
Instead of reinventing the wheel, I took inspiration from my baked haddock, which consistently delivers a perfectly tender, flaky texture. It’s also nearly impossible to overcook and is completely mess-free.
For this flounder recipe, I kept the seasonings simple to highlight the fish’s natural sweetness. A mix of lemon, garlic, and melted butter adds the right balance of flavor- fresh, bright, and subtle enough to let the delicate texture shine. My picky partner, who claims to dislike most seafood, can’t get enough of baked flounder. He swears it tastes like something you’d order at a restaurant!
Table of Contents
Recipe highlights
- It’s fast. The fish cooks in about 15 minutes, and most of that time is hands-off.
- Healthy. Like barramundi, flounder is high in healthy omega-3 fatty acids and is super low in calories.
- Works with fresh or frozen fillets. We’ll use fresh fillets when flounder is in season, but during the winter, we typically use frozen, thawed fillets.
Key ingredients
Here are the main ingredients for this oven-baked flounder, along with my kitchen notes. The complete list with measurements is in the recipe card below.
- Flounder fillets. Look for firm, pearly white fillets. They shouldn’t be overly fishy in aroma. If using frozen, thaw them thoroughly and pat them VERY dry.
- Extra virgin olive oil. To add flavor and help the seasonings stick.
- Spices. I keep it simple with salt, pepper, and paprika.
- Lemon butter sauce. I’m using unsalted butter, fresh garlic cloves, lemon juice, fresh parsley, and a tiny sprinkling of breadcrumbs to trap those juices in.
How to bake flounder
Step 1 – Season. Dry each flounder filet, then drizzle with oil and season both sides. Place the fillets in the dish.
Step 2- Make the sauce. In a small bowl, combine the melted butter, garlic, lemon, and parsley.
Step 3- Assemble. Drizzle the garlic butter sauce over the fish and sprinkle the bread crumbs on top.
Step 4- Bake the fish until it’s opaque and flaky. Serve warm with lemon and extra garlic butter.
Arman’s recipe tips
- Let the fish come to room temperature. This helps the fillets cook more quickly and evenly.
- Lightly tent the fish in foil. White fish cooks quickly, and if your oven runs hot, it might cook faster than the time I suggest. In this case, you can lightly tent the fillets in aluminum foil to prevent them from drying out.
- Forgot to thaw frozen fillets? Submerge the flounder in cold water for 30 minutes, then pat them dry with paper towels.
Frequently asked questions
You shouldn’t have an issue with the flounder drying out, as I purposely add butter to the fish before it bakes. If you notice the tops browning too quickly, you can add a layer of foil on top.
The easiest way to check if the flounder is done is to use an instant-read thermometer and check if it’s reached 145°F (as per the FDA). You can also use a fork and flake the thickest part- it should separate easily and be opaque.
✅ Nutrition reviewed
Nutrition information has been reviewed by registered dietitian Felicia Newell, MScAHN, RD, CPT.
Baked Flounder
Video
Ingredients
- 4 flounder fillets 6 ounces each
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon paprika
- 1/2 teaspoon dried parsley optional
- 1/4 cup bread crumbs
Garlic butter sauce
- 1/4 cup unsalted butter melted
- 3 cloves garlic minced
- 1 tablespoon lemon juice
- 1 tablespoon parsley chopped (or 1/4 teaspoon dried)
Instructions
- Preheat your oven to 190C/375F. Lightly grease a baking dish with olive oil or line it with parchment paper.
- Pat the flounder fillets dry with paper towels. Brush both sides with olive oil, then season with salt, pepper, paprika, and dried parsley (if using).
- In a small bowl, mix melted butter, minced garlic, lemon juice, and fresh parsley.
- Place the fillets in the baking dish. Pour the garlic butter sauce evenly over the fish. Sprinkle the top with the breadcrumbs and press down onto the fish.
- Bake for 12-15 minutes or until the fish is opaque and flakes easily with a fork.
- Remove from the oven and serve immediately with lemon wedges and the garlic butter pan juices.
Notes
- To store: Let the fish cool completely, then store it in an airtight container in the fridge for 2-3 days.
- To freeze: Transfer cooled leftovers into a freezer bag and freeze for 3 months. Let the fish thaw completely before reheating.
- To reheat: Warm the fish in the oven at 300F for 7-8 minutes or on the stovetop over medium heat until warm.
THANKYOU!!!
You’re very welcome 🙂 Glad you enjoyed this one.
I made this yesterday for dinner and it was delicious! I used smoked paprika in the rub and added parmesan cheese to the fresh bread crumbs. Wonderful!
Sounds delicious Sharon! Thanks so much for sharing and glad you liked it!
It was perfect 👌
So glad to hear that!
Loved it!!! Was so easy to make. Saving it for the future. Thank you.
Great recipe… I cooked at 400 for 12 min – did not dry out, delicious
I didn’t use quite as much seasoning because i really wanted to taste the fish but this was perfect for me!
It’s good
sounds delicious,will definitely try that recipe today, thanks
This taste amazing I will definitely try it again.
Easy to make and with staple ingredients.
Just made your baked flounder for dinner and the fish was so buttery and tender and easy!
Great to hear that!
Never heard of this type of fish. Is it good?
Very good and easy to cook
Indeed!