Baked Flounder With Lemon and Butter

Baked flounder with chopped parsley and lemon wedges

​The Spruce / Ulyana Verbytska

Prep: 10 mins
Cook: 25 mins
Total: 35 mins
Servings: 4 servings
Nutritional Guidelines (per serving)
302 Calories
16g Fat
17g Carbs
28g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 302
% Daily Value*
Total Fat 16g 21%
Saturated Fat 8g 41%
Cholesterol 126mg 42%
Sodium 1242mg 54%
Total Carbohydrate 17g 6%
Dietary Fiber 5g 18%
Total Sugars 5g
Protein 28g
Vitamin C 93mg 467%
Calcium 94mg 7%
Iron 2mg 9%
Potassium 601mg 13%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Flounder is a mild white saltwater fish that is delicious when baked. The flatfish is low in mercury, making it safe for pregnant women and kids of all ages to enjoy. Fillets can be purchased at the fish counter or frozen, and both will work for this recipe. If your flounder fillets are frozen, defrost them in the refrigerator overnight before using.

This recipe adds lots of flavor with lemon, paprika, and butter, while still highlighting the fish's mild taste. As the fish bakes, you'll have just enough time to whip up a sauce and side dishes. Flounder is especially good when served with homemade garlic aioli, or try it with a prepared tartar sauce or pesto instead. 

The recipe can be made with sole, haddock, or another mild white fish. Adjust the baking time if the fillets are quite thick; they may take a little longer. Serve the baked fish with baked potatoes or rice and a salad or steamed vegetables.

1:28

Click Play to See This Simple Baked Flounder Come Together

Ingredients

For the Flounder:

  • 1 1/2 pounds flounder fillets (or sole)

  • 1 teaspoon salt, or to taste

  • 1/8 teaspoon black pepper

  • 4 tablespoons butter, melted

  • 2 tablespoons fresh lemon juice

  • 2 teaspoons finely minced onion

  • 1 teaspoon paprika

  • For serving: Fresh parsley

  • For serving: lemon wedges

For the Garlic Aioli (Optional):

  • 2 medium cloves garlic, optional

  • 1/2 cup mayonnaise, optional

  • 2 tablespoons olive oil, optional

  • 1 tablespoon fresh lemon juice, optional

  • Salt, to taste, optional

Steps to Make It

Note: While there are multiple steps, this recipe is broken down into two sections to help you better plan for preparing and cooking the baked fish and garlic aioli.

Prepare the Fish

  1. Gather the ingredients.

    Ingredients for making baked flounder
    ​The Spruce / Ulyana Verbytska
  2. Grease a shallow baking dish. Preheat oven to 325 F/165 C.

    A buttered baking dish
    ​The Spruce / Ulyana Verbytska
  3. Cut the flounder fillets into serving-size portions. 

    Flounder cut into individual servings
    ​The Spruce / Ulyana Verbytska 
  4. Arrange the pieces in the prepared baking dish, and sprinkle fish with salt and the freshly ground black pepper.

    Cut flounder in a baking dish sprinkled with salt and black pepper
    ​The Spruce / Ulyana Verbytska
  5. In a small bowl or measuring cup, combine melted butter, 2 tablespoons lemon juice, and minced onion.

    Melted butter ready to pour or dole out with a spoon
    ​The Spruce / Ulyana Verbytska
  6. Pour the lemon-butter mixture over fish.

    Pouring the butter over the flounder pieces
    ​The Spruce / Ulyana Verbytska
  7. Sprinkle the fish with paprika.

    Paprika is sprinkled over the flounder in the baking dish
    ​The Spruce / Ulyana Verbytska
  8. Bake in the preheated oven for about 15 to 25 minutes, depending on thickness of the fillets, or until fish is cooked through and flakes easily with a fork.

    Baked flounder being tested with a fork for flakiness
    ​The Spruce / Ulyana Verbytska
  9. Garnish with chopped parsley, lemon wedges, and serve with garlic aioli (if desired).

    Baked flounder with chopped parsley and lemon wedges
    ​The Spruce / Ulyana Verbytska

Prepare the Garlic Aioli (Optional)

  1. Gather the ingredients.

    Ingredients for making garlic aioli
    ​The Spruce / Ulyana Verbytska
  2. Place the garlic in a small bowl and mash well with a fork. Or mash it using a mortar and pestle.

    Mashing the garlic using a fork
    ​The Spruce / Ulyana Verbytska
  3. Add the mayonnaise, olive oil, and lemon juice and then whisk to blend thoroughly.

    Mixing the mayonnaise, olive oil, and lemon juice with a fork
    ​The Spruce / Ulyana Verbytska
  4. Season with salt.

    Adding salt to the aioli
    ​The Spruce / Ulyana Verbytska
  5. Cover and chill until serving time.

    The aioli is covered in plastic wrap until ready to serve
    ​The Spruce / Ulyana Verbytska

Tips

  • Fish can quickly become tough and dry if overcooked. If the fillets are very thin, check for doneness after about 10 to 15 minutes.
  • Thicker cuts of fish may take longer than 25 minutes to cook through. Start checking the fillets starting at 20 minutes, even if they are thick to prevent overcooking.

Variations

This technique with lemon and butter is basic and delicious, but feel free to play with other herbs and seasonings, either fresh or dried, instead of the parsley garnish.

  • Chives
  • Dill
  • Basil
  • Tarragon
  • Rosemary

How to Store Flounder

If you have leftovers, it's best to get them into the refrigerator as soon as possible. Keep the fish wrapped tightly or in a sealed container and it should be good for about 3 to 4 days.