I’ve shared hundreds of easy 30-minute dinners over the years, and the one thing I never compromise on is taste. This Baked Flounder is one of those go-to recipes I lean on when I want something light, quick (ready in 20 minutes!), and still full of flavor. You don’t need special equipment or fancy ingredients, just a baking dish, some lemon and garlic, and a few pantry spices.
Table of Contents
Ingredients
- Flounder fillets: Because it’s so delicate, it doesn’t need a lot of extras—just the right seasoning to bring it to life.
- Olive oil or melted butter: Either one works here to help keep the fish moist while it bakes. Olive oil adds a light, clean richness, while melted butter gives it more of that comfort-food feel. Both help carry the seasonings and make every bite more flavorful.
- Lemon juice: A squeeze of lemon brightens everything up. It cuts through the richness of the fish and butter, adds a little tang, and brings balance to the dish. Plus, lemon and seafood just go hand in hand—it’s a classic for a reason.
- Garlic cloves: It’s simple but bold, and when it bakes with the lemon and oil, it creates a buttery, garlicky drizzle that flavors the fish all the way through.
- Smoked paprika: This adds a subtle smokiness and warmth that takes things up a notch. It gives the fish a little color without being spicy.
- Parmesan Cheese: When baked, it melts and forms a light crust that adds crunch to each bite.
What Kind of Fish is Flounder
Flounder is a type of flatfish known for its mild flavor and delicate, flaky white flesh. The best way to cook it is baked (in my humble opinion!). It's just easier that way, you can avoid it falling apart.
- Flavor: Mild, slightly sweet
- Texture: Lean, tender, and flaky
- Appearance: Thin, flat fillet with white flesh
How to Bake Flounder
Detailed measurements and full instructions can be found in the recipe card at the bottom of this post.
- Preheat the oven to 375 degrees. Lightly grease a baking dish with butter, olive oil, or nonstick spray.
- Pat the flounder fillets dry with paper towels and lay them flat in the baking dish in a single layer.
- In a small bowl, whisk together olive oil (or butter), lemon juice, garlic, smoked paprika, salt, and pepper.
- Pour the mixture evenly over the fillets, using a spoon or brush to coat the tops.
- Bake uncovered for 6 minutes. Sprinkle the grated the parmesan on top of the fish.
- Bake for and additional 6-8 minutes, or until the fish is opaque and flakes easily with a fork. (Thinner fillets may cook faster.)
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Frequently Asked Questions and Pro Tips
Yes, just make sure to fully thaw the fish and pat it dry with paper towels to avoid excess moisture while baking.
At 375 degrees, flounder usually takes 12–15 minutes, depending on the thickness. It’s done when the fish flakes easily with a fork and is opaque in the center.
No, there’s no need to flip flounder in the oven—it’s delicate and cooks evenly without flipping.
Absolutely! A light breadcrumb or Parmesan crust adds a nice crunch. Just mix with a little melted butter or olive oil and sprinkle over the top before baking.
Don’t overbake it. You can also cover it lightly with foil for part of the baking time or top it with a sauce or butter to lock in moisture.
It’s best served fresh, but you can prep the seasoning and have the fish ready to go in the fridge for up to a day before baking.
Store in an airtight container in the fridge for up to 2 days. Reheat gently in the oven or microwave, but be careful not to overcook.
Wrap each piece individually in plastic wrap or foil to keep air out. This also helps prevent freezer burn and keeps the fish from drying out.
After wrapping, place the pieces in a freezer-safe zip-top bag or airtight container. Label with the date.
For best quality, use within 2–3 months. It’ll still be safe to eat after that, but the texture may not be as good.
Don’t thaw at room temperature—slow thawing in the fridge helps retain moisture and keeps it safe.
Reheat in a 300 degree oven for 10–15 minutes, loosely covered with foil to avoid drying out. You can also microwave it on 50% power in short bursts.
What to Serve with Flounder
I love to add vegetables to each meal. Mashed sweet potatoes, oven baked corn on the cob, and creamed spinach are amazing pairings.
For starches, creamy grits, buttermilk mashed potatoes, or Chipotle's copycat rice recipe will work well.
You can never go wrong with salads. Southern macaroni salad, cheesy broccoli salad with bacon, and spaghetti salad with Italian dressing are my faves.
Breads like buttery Southern cornbread, air fryer garlic bread, and hush puppies are great for comfort food additions.
These sauces work great: tartar sauce, remoulade sauce, fresh lemon wedges or a drizzle of hot sauce.
Baked Flounder Recipe (The Best Way)
Want to save this recipe for later?
I'll email it to you, so you can come back to it later! You will also get our free digital cookbook with 30-Minute One-Pot Recipes and weekly recipes and tips.
Equipment
Ingredients
- 12 oz flounder fillets This was 4-5 fillets for me.
- 2 tablespoons olive oil or melted butter I used unsalted butter.
- 2 tablespoons lemon juice freshly squeezed
- 1 teaspoon smoked paprika
- ½ teaspoon garlic powder
- ½ teaspoon salt and pepper to taste
- ¼ cup grated parmesan cheese
Instructions
- Preheat the oven to 375 degrees. Lightly grease a baking dish with butter, olive oil, or nonstick spray.
- Pat the flounder fillets dry with paper towels and lay them flat in the baking dish in a single layer.12 oz flounder fillets
- In a small bowl, whisk together olive oil (or butter), lemon juice, garlic powder, smoked paprika, salt, and pepper.2 tablespoons olive oil or melted butter, 2 tablespoons lemon juice, 1 teaspoon smoked paprika, ½ teaspoon garlic powder, ½ teaspoon salt and pepper to taste
- Pour the mixture evenly over the fillets, using a spoon or brush to coat the tops.
- Bake uncovered for 6 minutes. Sprinkle the grated the parmesan on top of the fish.¼ cup grated parmesan cheese
- Bake for and additional 6-8 minutes, or until the fish is opaque and flakes easily with a fork. (Thinner fillets may cook faster.)
- Serve the fish drizzled in butter sauce.
Nutrition
Nutrition Data
Macros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
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