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 you can also use extra virgin olive oil, or even avocado oil. I always have all 3 of these 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 that 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. You can use fresh lemon juice (or even lime juice), or grab bottled for convenience.
• Spices – I season simply with smoked paprika (or regular), garlic powder, sea salt, and black pepper. If you like, you can add dried herbs, like thyme or oregano, but I find that too many spices can overpower flounder easily.

1. Prep. Thaw the fish if it’s frozen, and pat the fish fillets dry with paper towels. Place them on a rimmed sheet pan or in a baking dish, without overlapping.
2. Brush. In a small bowl, whisk together the melted butter, olive oil, and lemon juice. Brush the butter mixture onto both sides of the flounder.
3. Season. In a separate small bowl, stir together the paprika, garlic powder, salt and pepper. Season both sides liberally with the seasoning mixture.

4. 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.

Storage Instructions

• Store: Keep leftovers in an airtight container in the fridge for up to 3 days.
• Reheat: When reheating, I like to bake flounder at 325 degrees F until warm, as the lower temperature is less drying. The microwave, at low power and in short intervals, works okay, but it’s more likely to be overcooked.
• Freeze: Place in an airtight container or zip lock bag, removing as much air as possible, and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.

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:

• Roasted 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 make roasted broccoli or roasted cauliflower, which take a little longer than the fish (so just get them started first), or air fry cauliflower for a faster side.
• Other Vegetables – If you want to make your side dish using a different method, try my crispy fried zucchini, quick and easy air fryer zucchini, or use up whatever you have on hand with mixed sauteed veggies.
• Starches – For a more filling meal, whip up some 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.
• Sauce – I don’t think it absolutely needs it, but a light sauce goes nicely with the mild fish if you want to get fancy. I drizzled the fish with my lemon butter sauce once and it was amazing!

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

Tools I Use For This Recipe

• Baking Sheet – Mine is still going strong after years of use. I love that the corrugated surface doesn’t stick and even helps circulate air a bit.
• Meat Thermometer – My favorite for making sure meats and fish cook to the right temperature without overcooking.