Flounder is a tasty fish that can be cooked in many ways. It has a mild flavor that goes well with different ingredients. You can bake, fry, or steam flounder to make a quick and easy meal.
These 15 flounder recipes will give you new ideas for dinner. You’ll find options for baked, breaded, and pan-fried flounder. Some recipes use simple spices, while others have special sauces. Try these dishes to enjoy flounder’s light taste and flaky texture.
1. Lemon Butter Flounder
Lemon butter flounder is a tasty and easy dish you can make at home. Start by seasoning your flounder fillets with salt and pepper. Then, create a simple sauce by mixing melted butter, lemon juice, and garlic.
Place the fillets in a baking dish and pour the lemon butter sauce over them. You can add lemon slices on top for extra flavor. Bake the fish in the oven for about 10-15 minutes until it flakes easily with a fork.
For a crispy top, you can broil the fish for a few minutes after baking. Serve your lemon butter flounder right away with some fresh herbs sprinkled on top. This dish goes well with vegetables or a side salad.
2. Garlic Parmesan Crusted Flounder
This tasty dish combines tender flounder with a crispy garlic-parmesan topping. You’ll love how quickly it comes together.
Preheat your oven to 400°F. Mix breadcrumbs, grated parmesan cheese, and minced garlic in a bowl. Add salt and pepper to taste.
Dip each flounder fillet in melted butter, then coat it in the breadcrumb mixture. Place the fillets on a lined baking sheet.
Bake for 12-15 minutes until the fish is cooked through and the topping is golden brown. The result is a flaky fish with a crunchy, flavorful crust.
Serve your garlic parmesan flounder with your favorite sides for a delicious meal.
3. Baked Flounder with Herbs
Baked flounder with herbs is a tasty and easy dish to make. You’ll need flounder fillets, herbs, and a few simple ingredients.
Preheat your oven to 400°F (204°C). Pat the flounder dry with paper towels. Place the fillets on a baking sheet.
Mix melted butter, olive oil, and lemon juice in a small bowl. Add minced garlic and your choice of herbs like parsley, dill, or thyme.
Brush this mixture over the fish. Sprinkle with salt and pepper. Bake for 10-15 minutes until the fish flakes easily with a fork.
For extra flavor, top with grated Parmesan cheese in the last few minutes of baking. Serve hot with lemon wedges on the side.
4. Stuffed Flounder with Crab Meat
Stuffed flounder with crab meat is a tasty seafood dish you can make at home. It combines two delicious types of seafood in one meal.
To make it, you’ll stuff flounder fillets with a mixture of crab meat, crackers, and seasonings. The crab stuffing often includes mayo, parsley, and spices like Old Bay.
Bake the stuffed flounder in the oven at 375°F for about 15-20 minutes. The fish is done when it flakes easily and reaches 145°F inside.
This dish works great for dinner parties or date nights. It looks impressive but isn’t too hard to make. Your guests will enjoy the blend of tender fish and flavorful crab stuffing.
5. Pan-Seared Flounder with Capers
Pan-seared flounder with capers is a tasty dish you can make in just minutes. Start by patting the fish dry and seasoning it with salt and pepper.
Heat a skillet over medium heat. Add some oil and place the flounder in the pan. Cook for about 3 minutes on each side until golden brown.
Remove the fish and set it aside. In the same pan, add butter, lemon juice, and capers. Stir to combine and scrape up any browned bits from the bottom.
Pour this tangy sauce over your crispy flounder. The bright flavors of lemon and capers complement the mild, flaky fish perfectly.
6. Flounder Piccata
Flounder piccata is a tasty dish that’s quick to make. You start by coating flounder fillets in egg whites and bread crumbs. Then you cook them in a pan until golden brown.
The sauce is what makes this dish special. You make it with white wine, lemon juice, and capers. Butter is added at the end to make it rich and smooth.
This meal is light but full of flavor. The lemon and capers give it a tangy kick. You can have it ready in about 15 minutes, making it perfect for busy weeknights.
7. Panko-Crusted Flounder
Panko-crusted flounder is a tasty dish that’s quick to make. You can have it ready in about 20 minutes.
To make this recipe, coat flounder fillets in a mix of panko breadcrumbs and Parmesan cheese. This gives the fish a crunchy outer layer.
Brush the coated fish with a blend of olive oil and lemon juice for extra flavor. Then bake it in a 400°F oven for 12-15 minutes.
The result is tender fish with a golden-brown crust. Serve it with lemon wedges and tartar sauce for a complete meal.
8. Miso-Glazed Flounder
Miso-glazed flounder offers a delicious blend of savory and sweet flavors. To make this dish, you’ll need white miso paste, maple syrup, soy sauce, and rice vinegar.
Mix these ingredients to create a glaze. Spread it evenly over your flounder fillets. Bake the fish in a preheated oven at 425°F for about 8 minutes.
For extra caramelization, finish under the broiler for 2 minutes. The result is a tender, flaky fish with a rich, umami-packed crust.
Serve your miso-glazed flounder with spinach brown rice for a balanced meal. This recipe is quick, easy, and sure to impress.
9. Cajun Blackened Flounder
Cajun blackened flounder brings a spicy kick to your dinner table. Start by coating flounder fillets in a mix of Cajun spices like paprika, cayenne, and garlic powder.
Heat a heavy skillet until it’s smoking hot. Place the seasoned fish in the pan and cook for 2-3 minutes per side. The high heat creates a flavorful, crispy crust.
Serve your blackened flounder with lemon wedges and a cool sauce to balance the heat. Try a simple remoulade or garlic aioli on the side.
This dish pairs well with rice and steamed vegetables for a complete meal. You can adjust the spice level to suit your taste preferences.
10. Flounder en Papillote
Flounder en papillote is a fancy-sounding but easy French cooking method. You wrap the fish in parchment paper with vegetables and seasonings.
This technique keeps the flounder moist and flaky. It also infuses it with flavor from the other ingredients.
To make it, place a flounder fillet on parchment paper. Add sliced veggies like zucchini, carrots, and onions. Sprinkle with salt, pepper, and herbs.
Fold the paper to seal everything inside. Bake at 375°F for about 15 minutes. The paper puffs up as it cooks.
When you open the packet, you’ll find perfectly cooked fish with tender vegetables. It’s a healthy, tasty meal that’s sure to impress.
11. Flounder with Mango Salsa
You’ll love this tropical twist on flounder. Start by seasoning flounder fillets with garlic powder, smoked paprika, salt, and pepper.
Cook the fish in a skillet until golden brown, then finish in the oven. While it bakes, prepare a fresh mango salsa.
Mix diced mango, lime juice, shallot, and jalapeño for a sweet and spicy topping. Add cilantro and a splash of olive oil for extra flavor.
Serve the flounder hot from the oven with a generous scoop of mango salsa on top. The bright, fruity flavors complement the mild fish perfectly.
This dish works great for a light summer dinner or to impress guests at a dinner party. Pair it with rice or a crisp salad to round out the meal.
12. Flounder Tacos with Chipotle Sauce
Transform your flounder into tasty tacos with a zesty chipotle sauce. Start by seasoning flounder fillets with a mix of spices like garlic powder, paprika, and cayenne.
Grill or bake the fish until it flakes easily. While it cooks, prepare a tangy slaw with cabbage, lime juice, and cilantro.
For the chipotle sauce, blend sour cream, mayo, canned chipotle peppers, and lime juice. Warm up some tortillas and assemble your tacos.
Top with the flaked flounder, slaw, and a drizzle of chipotle sauce. Add a squeeze of fresh lime for extra zing. Enjoy your flavorful flounder tacos!
13. Mediterranean Flounder
Mediterranean flounder combines light fish with bold flavors. You’ll love this dish’s mix of tomatoes, olives, garlic, and herbs.
To make it, season flounder fillets and sear them in olive oil. Then place them in a baking dish. Mix olive oil, garlic, lemon juice, herbs, capers, and olives in a bowl.
Pour this flavorful mixture over the fish. Bake it in a 385°F oven until the fish flakes easily. The result is a tasty meal that brings Mediterranean flair to your table.
This recipe is quick and easy. It’s perfect for a healthy weeknight dinner or to impress guests at a dinner party.
14. Flounder with Lemon and Dill
This dish combines delicate flounder with bright lemon and fragrant dill. It’s quick and easy to make, perfect for a weeknight dinner.
Start by lining a baking sheet with parchment paper. Place the flounder fillets on top in a single layer.
Mix melted butter, lemon juice, minced garlic, and chopped dill in a bowl. Brush this mixture over the fish.
Sprinkle salt and pepper on the fillets. Bake them in a preheated oven for about 10-12 minutes per inch of thickness.
The fish is done when it’s opaque and flakes easily with a fork. Serve hot with extra lemon wedges for squeezing over the top.
15. Asian-Inspired Flounder with Soy Sauce
You can make a tasty Asian-inspired flounder dish with just a few ingredients. Start by preheating your oven to 350°F.
Place flounder fillets on a foil-lined baking sheet. Mix soy sauce with garlic and ginger in a small bowl. Pour this mixture over the fish.
Fold the foil to create a pouch around the fillets. Bake for about 15 minutes until the fish is opaque.
For extra flavor, you can add a splash of rice wine to the soy sauce mixture. When done, garnish with chopped green onions before serving.
This simple recipe brings Asian flavors to your flounder, creating a quick and delicious meal.
Nutritional Benefits of Flounder
Flounder is a nutritious fish packed with important nutrients. It offers health benefits thanks to its omega-3 fatty acids and high-quality protein content.
Rich in Omega-3 Fatty Acids
Flounder contains omega-3 fatty acids, which are great for your health. These fats may help lower your risk of heart disease. They can reduce inflammation in your body too.
Omega-3s might boost your brain function. Some studies suggest they can improve memory and thinking skills as you age.
The omega-3s in flounder could also support eye health. They play a role in the structure of your eye’s retina.
High Protein Content
Flounder is an excellent source of protein. A 100-gram serving gives you about 13 grams of protein. This makes it a filling choice for your meals.
Protein helps build and repair your muscles. It’s key for keeping your body strong and healthy.
The protein in flounder has all the essential amino acids your body needs. Your body can’t make these on its own, so you need to get them from food.
Eating flounder can help you feel full for longer. This may support weight management if that’s a goal for you.
Cooking Techniques for Flounder
Flounder is a versatile fish that can be prepared in many ways. Two popular methods are baking and grilling, each offering unique flavors and textures.
Baking
Baking flounder is easy and produces tender, flaky results. Preheat your oven to 400°F (200°C). Place the fish in a greased baking dish. Season with salt, pepper, and herbs of your choice.
You can add a pat of butter or drizzle of olive oil for extra flavor. Lemon slices on top will infuse the fish with a bright, citrusy taste.
Bake for 10-15 minutes, depending on the thickness of the fillets. The fish is done when it flakes easily with a fork. Be careful not to overcook, as flounder can dry out quickly.
Grilling
Grilling gives flounder a smoky flavor and crispy edges. Start by preheating your grill to medium-high heat. Brush the fish with oil to prevent sticking.
Season the flounder with salt, pepper, and your favorite spices. Place it on the grill and cook for 3-4 minutes per side.
Use a spatula to flip the fish carefully. It’s done when it’s opaque and flakes easily. Serve with a squeeze of lemon for a fresh taste.
For extra flavor, try wrapping the flounder in foil with butter and herbs before grilling. This method keeps the fish moist and infuses it with aromatics.