Baked Flounder Recipe

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This easy baked flounder recipe is my go-to method for cooking flounder to perfection, using the same fuss-free technique as baked halibut and baked cod. The delicate texture and gentle flavor of this fish makes flounder recipes just as delicious as those more expensive fish recipes, but at a lower price point. With a touch of butter and simple spices, it melts in your mouth!

Why You’ll Love This Baked Flounder Recipe

Light, mild, and buttery flavor
Flaky, delicate, and tender fish
Just 6 simple ingredients (plus salt & pepper)
Easy prep
Ready in 20 minutes
Healthy and nutritious
Perfect for weeknight meals

Baked flounder recipe on a baking sheet.

Ingredients & Substitutions

This section explains how to choose the best ingredients for this baked flounder recipe, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.

Flounder Fish – Flounder is a saltwater flatfish with a mild flavor, delicate texture, and flaky texture, much like other whitefish. It tastes somewhat similar to halibut, sole, and haddock. Choose fresh flounder fillets with a firm texture and no strong smell. You can also buy frozen ones and thaw them in cold water (or in the fridge overnight) before cooking.
Oil – I used regular olive oil, but you can also use extra virgin olive oil, avocado oil, or your favorite neutral cooking oil.
Butter – Melted butter adds flavor and used in combination with the olive oil. I prefer to use unsalted so that I can adjust the salt separately, but you could also use salted and slightly reduce the amount of added salt. For a dairy-free option, you could just use 2 tablespoons of olive oil instead of 1 tablespoon each of butter and oil.
Lemon Juice – Like other fish, brightens the flavor of this flounder recipe. You can use fresh lemon juice (or even lime juice), or grab bottled for convenience.
Spices – Season with smoked paprika (or regular), garlic powder, sea salt, and black pepper.

VARIATION: Experiment with other seasonings!

Try a pinch of cayenne pepper for some heat, or dried herbs like thyme or oregano for a savory twist. For a stronger punch of heat and flavor, replace all the seasonings in this flounder recipe with lemon pepper seasoning, Caribbean jerk seasoning, or spicy Cajun seasoning instead.

How To Cook Flounder

This section shows how to make baked flounder, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.

Prep. Thaw the fish if it’s frozen, and pat the fish fillets dry with paper towels. Place them on a rimmed sheet pan or in a baking dish, without overlapping.
Brush. In a small bowl, whisk together the melted butter, olive oil, and lemon juice. Brush the butter mixture onto both sides of the flounder.
Season. In a separate small bowl, stir together the paprika, garlic powder, salt and pepper, and season both sides liberally with the seasoning mixture.

Bake. Cook the flounder recipe in the oven until it flakes easily with a fork. You can serve it as-is, or garnish with lemon wedges and a sprinkle of fresh parsley.

TIP: Use a meat thermometer.

Time can vary depending on the thickness of the fish, so for best results, check it with a meat thermometer after 10 minutes. The ideal internal temperature for moist, flaky fish is 135-140 degrees F. You can cook it to 145 degrees F, but it starts to dry out a bit at that point.

Storage Instructions

Store: Place your leftover flounder recipe in an airtight container and store in the fridge for up to 3 days.
Reheat: Bake at 325 degrees F until warm, or microwave at low power in short intervals.
Freeze: Place in an airtight container or zip lock bag, removing as much air as possible, and freeze for up to 2-3 months. Thaw overnight in the refrigerator before reheating.

Baked flounder recipe flaked with a fork, plated with asparagus.

What To Serve With Flounder Recipes

This easy flounder recipe goes with just about any side dish! Here are some easy ideas:

More Baked Fish Recipes

Baking fish makes the perfect weeknight meal. Here are more easy ways to serve it:

Ingredients

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Instructions

Tap on the times in the instructions below to start a kitchen timer while you cook.

Preheat the oven to 400 degrees F (204 degrees C). Pat the fish fillets dry with paper towels and place on a rimmed baking sheet.
In a small bowl, whisk together melted butter, olive oil, and lemon juice. Brush the butter mixture onto both sides of each fish fillet.
In a separate small bowl, stir together the paprika, garlic powder, salt and pepper. Season both sides liberally with the seasoning mixture.
Bake flounder in the oven for 12-15 minutes, until the fish flakes easily with a fork or reaches an internal temperature of 140 degrees F (60 degrees C). (You can cook to 145 degrees F if you like, but it’s more moist and tender at 140 degrees F.) Time can vary depending on the thickness of the fish, so check at 10 minutes.

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Recipe Notes

Serving size: 1 flounder fillet

Nutrition Facts

Amount per serving. Serving size in recipe notes above.

Calories 159

Fat 9.1g

Protein 17.9g

Total Carbs 1.3g

Net Carbs 0.9g

Fiber 0.4g

Sugar 0.3g

Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.