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baked flounder recipe.
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Baked Flounder

My baked flounder recipe is topped with a gorgeous garlic butter sauce and yields the most tender and flaky fish ever. Watch the video below to see how I make it in my kitchen!
Course Main Course
Cuisine American
Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
Servings 4 servings
Calories 165kcal
Author Arman Liew

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).
    raw flounder fillets with salt and pepper on both sides.
  • In a small bowl, mix melted butter, minced garlic, lemon juice, and fresh parsley.
    garlic, butter, and fresh herbs mixed in a bowl.
  • 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. 
    raw seasoned flounder fillets in baking dish with garlic butter and bread crumbs on top.
  • 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.

Video

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.
Variations
  • Add cheese. Mix the breadcrumbs with freshly grated parmesan cheese for a more golden exterior and cheesy flavor. 
  • More lemon flavor. Add lemon zest to the butter sauce, or bake the flounder with lemon slices on top. 

Nutrition

Serving: 1serving | Calories: 165kcal | Carbohydrates: 3g | Protein: 28g | Fat: 7g | Sodium: 43mg | Potassium: 40mg | Fiber: 0.5g | Vitamin A: 460IU | Vitamin C: 4mg | Calcium: 23mg | Iron: 0.5mg | NET CARBS: 3g