|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 16g||21%|
|Saturated Fat 8g||41%|
|Total Carbohydrate 17g||6%|
|Dietary Fiber 5g||18%|
|Total Sugars 5g|
|Vitamin C 93mg||467%|
|*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.|
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.
Click Play to See This Simple Baked Flounder Come Together
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):
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
Gather the ingredients.
Grease a shallow baking dish. Preheat oven to 325 F/165 C.
Cut the flounder fillets into serving-size portions.
Arrange the pieces in the prepared baking dish, and sprinkle fish with salt and the freshly ground black pepper.
In a small bowl or measuring cup, combine melted butter, 2 tablespoons lemon juice, and minced onion.
Pour the lemon-butter mixture over fish.
Sprinkle the fish with paprika.
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.
Garnish with chopped parsley, lemon wedges, and serve with garlic aioli (if desired).
Prepare the Garlic Aioli (Optional)
Gather the ingredients.
Place the garlic in a small bowl and mash well with a fork. Or mash it using a mortar and pestle.
Add the mayonnaise, olive oil, and lemon juice and then whisk to blend thoroughly.
Season with salt.
Cover and chill until serving time.
- 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.
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.
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.