Baked Flounder Recipe

Ingredients & Substitutions

Here I explain the best ingredients for my baked flounder recipe, what each one does, and substitution options. For measurements, see the recipe card.

• Flounder Fish – You can use fresh flounder fillets if you can get them (I’m jealous!). I usually have to buy frozen ones, but the upside is they cost less. Thaw them in cold water, or in the fridge overnight, before cooking.
• Olive Oil – I used regular olive oil, but extra virgin olive oil or avocado oil work, too. I always have all 3 on hand, and use them pretty interchangeably.
• Butter – While many of my fish recipes use only olive oil, I opted for a combination of olive oil and melted butter for this flounder recipe. Since it’s a leaner, milder fish than most, I find it benefits from a little buttery flavor! My butter was unsalted, but you could use salted and just reduce the amount of added salt a bit. If you need to avoid dairy, feel free to just use 2 tablespoons of olive oil instead of 1 tablespoon each of butter and oil.
• Lemon Juice – For a light and bright touch. Lime juice also works, but I prefer lemon here.
• Spices – Smoked paprika (or regular is fine), garlic powder, sea salt, and black pepper. If you like, you can add dried or fresh herbs, like thyme or oregano, but I find that too many spices easily overpower flounder.

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1. Brush. Pat the fish fillets dry with paper towels and place them on a rimmed sheet pan or in a baking dish, without overlapping. In a small bowl, whisk together the melted butter, olive oil, and lemon juice. Brush the butter mixture onto both sides of the flounder.
2. Season. In a separate small bowl, stir together the paprika, garlic powder, salt and pepper. Season both sides liberally with the seasoning mixture.
3. Bake. Cook the flounder recipe in the oven until it flakes easily with a fork. You can serve it as-is, but I like to garnish with lemon wedges and a sprinkle of fresh parsley.

Serving Ideas

Since the flavor is so mild and neutral, my baked flounder recipe goes with just about any side dish! Here are some easy ideas I make often:

• Vegetables – You can roast veggies that cook at the same temperature together with this flounder recipe, and just swap the positions of the pans as needed. My oven roasted asparagus takes almost the same amount of time, so that’s my favorite option. You could also roast broccoli or roast cauliflower, which take a little longer than the fish (so just get them started first), or air fry cauliflower for a faster side. If you want to make your side in parallel with the fish, my mixed sauteed vegetable recipe can use whatever you’ve got!
• Starches – For a more filling meal, serve the fish over a base of rice or a baked sweet potato. I make cauliflower rice or cauliflower mash more often, which satisfy the craving for me.
• Salads – Baked flounder pairs well with just about any salad for a light meal. I recently loved it over my Cobb salad (instead of chicken) after I tried a similar combo at a restaurant. It’s also yummy alongside light, fresh spring and summer salads, like my Mediterranean salad, strawberry spinach salad, or burrata salad.

More Baked Fish Recipes

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

Baked Haddock

Oven Baked Salmon

Baked Tilapia

Baked Rainbow Trout