Flounder is a versatile and delicious fish that can easily become a staple in your kitchen. Whether you prefer it baked, fried, or broiled, you can find a flounder recipe that suits your taste. These flounder dishes can be both quick and easy, making them perfect for any night of the week.
By exploring these 15 flounder recipes, you will discover a variety of ways to prepare this light and tasty fish. From simple preparations to more elaborate meals, these recipes will help you diversify your dinner menu while making healthy and flavorful choices.
1) Pan-Seared Flounder with Lemon Caper Sauce
Start by patting the flounder fillets dry using a paper towel. This helps remove extra moisture. Season your fillets with a bit of salt and pepper.
Next, pour some flour on a plate. Dredge each fillet in the flour, making sure to shake off any excess.
Heat some oil and a couple of tablespoons of butter in a skillet over medium-high heat. Once the butter melts, place the fish in the skillet. Let it cook on one side until it turns brown and crispy. This should take about 3 minutes.
Flip the fish and cook the other side for another 3 minutes until it’s equally brown and crispy. Once done, transfer the fish to a plate.
Reduce the heat to medium. Add shallots to the same skillet and cook for about a minute to soften them. Pour in some white wine to deglaze the pan, scraping up any browned bits.
Add butter, lemon juice, zest, and capers to the pan. Let everything cook for another minute or so while stirring. Pour the lemon caper sauce over the plated flounder and serve immediately. Enjoy your dish with a side of vegetables or rice.
2) Parmesan-Crusted Flounder Fillets
Parmesan-crusted flounder fillets make a delicious and easy dinner option. First, preheat your oven to 400 degrees F. Prepare a large, shallow baking dish by lightly greasing it.
Lay the flounder fillets in the dish and brush them with melted butter. In a bowl, mix bread crumbs, Parmesan cheese, salt, pepper, and thyme.
Sprinkle this mixture evenly over the fillets. Pat the topping down lightly to help it stick. Place the dish in the oven and bake for 15 minutes or until the fish is flaky and the topping is golden brown.
Serve the fillets hot with lemon wedges for an extra burst of flavor.
3) Flounder Piccata
Flounder Piccata is a delicious and easy-to-make dish. You start by preparing the fish fillets. Season them with salt and pepper, then coat them lightly in flour.
Next, heat a bit of olive oil in a skillet over medium-high heat. Cook the flounder fillets for 2-3 minutes on each side until they are golden brown. Remove the fish from the skillet and set it aside.
In the same skillet, add butter, lemon juice, and capers. Stir everything together until the butter melts and the ingredients are well mixed.
Return the flounder to the pan. Let it heat through for another couple of minutes to soak up the flavors. Serve hot with your favorite sides, like steamed vegetables or rice.
4) Herb-Crusted Flounder with Garlic Butter
Herb-crusted flounder with garlic butter is a simple yet flavorful dish. Start by mixing breadcrumbs with your favorite herbs such as parsley, thyme, and oregano. This coating adds a wonderful texture to the fish.
In a pan, heat a bit of ghee until it’s fragrant, then add minced garlic. Once the garlic is aromatic, place your flounder fillets in the pan. Scoop some of the melted butter, along with the garlic, onto the tops of the fish.
Let the fish cook for 2-3 minutes on one side before carefully flipping. Add more ghee and the herb-breadcrumb mix to the pan. Squeeze some fresh lemon juice over the fillets for a bit of tang.
Cook for another few minutes until the fish is flaky and cooked through. Serve immediately, perhaps with a side of steamed vegetables or a fresh salad. Enjoy your delightful herb-crusted flounder with a side of garlic butter sauce.
5) Blackened Flounder Tacos
Blackened flounder tacos are a delicious way to enjoy fish with a spicy kick. Start by making a spice mix with paprika, salt, onion powder, garlic powder, pepper, thyme, and oregano.
Pat the flounder dry with paper towels and coat it generously with the spice mix. Heat a non-stick skillet over medium-high heat with some vegetable oil, then cook the flounder until it’s well browned.
While the flounder cooks, prepare a simple slaw. Mix cabbage, onion, avocado oil, lime juice, and cilantro in a bowl. Season with sea salt and fresh ground pepper.
Heat your tortillas by wrapping them in foil and placing them in an oven preheated to 350ºF for 5-10 minutes.
Assemble your tacos by placing the blackened flounder on a tortilla, adding slaw, and your favorite toppings such as sour cream, guacamole, tomatoes, cilantro, or hot sauce.
Serve with a slice of lime on the side for added freshness. Enjoy your flavorful blackened flounder tacos!
6) Flounder Florentine
Flounder Florentine is a classic dish that combines tender fish fillets with a creamy spinach mixture. You’ll start by patting the flounder fillets dry and setting them aside.
In a pan, heat some olive oil and sauté diced red bell peppers until they begin to soften. Then, add minced garlic and cook for a bit longer.
Prepare the spinach by sautéing it with onions and mushrooms in another pan. Season with salt and pepper to taste. Once done, divide the spinach mixture evenly among the flounder fillets.
Next, you’ll make a simple white sauce. Melt butter in a saucepan, then add flour to create a roux. Slowly whisk in milk until the mixture thickens.
Pour this sauce over the flounder fillets arranged in a baking dish. Sprinkle Parmesan cheese and paprika on top for added flavor.
Bake the dish at 350°F for about 20 minutes, or until the fish flakes easily with a fork. This straightforward recipe brings out the best in flounder while keeping the flavors light and fresh.
7) Stuffed Flounder with Crabmeat
Stuffed Flounder with Crabmeat is a delicious way to enjoy fresh seafood. This recipe combines the delicate flavor of flounder with the rich taste of crab. Start by preheating your oven to 350 degrees F. Lay the flounder fillets on a flat surface and pat them dry with paper towels.
In a bowl, mix together crab meat, mayonnaise, egg white, and a bit of melted butter. You can also add some Old Bay seasoning for an extra kick. Spoon the crab mixture onto each flounder fillet.
Gently roll the flounder fillets around the crab stuffing. Place them seam side down in a greased baking dish.
Once all the fillets are stuffed and placed in the dish, drizzle some more melted butter over them. Bake in the preheated oven for about 15 minutes, or until the flounder is fully cooked and the top is golden brown.
Serve your Stuffed Flounder with Crabmeat with a wedge of lemon or a drizzle of lemon juice. This dish is perfect for a special occasion or a lovely dinner at home. Enjoy!
8) Baked Flounder with Tomatoes and Basil
Preheat your oven to 425°F. Wash and cut your cherry tomatoes in half or quarters, depending on their size. In a mixing bowl, combine the tomatoes with minced garlic, fresh basil, olive oil, lemon juice, salt, and pepper. Mix thoroughly.
Spread the tomato mixture evenly in a large baking dish. Bake for 5 minutes. Meanwhile, season both sides of the flounder with salt and pepper.
After the tomatoes have baked, place the seasoned flounder fillets in a single layer on top of the tomato mixture. Return the dish to the oven and roast until the fish begins to flake, which will take about 10 minutes.
Serve the baked flounder with a sprinkle of fresh basil on top. This dish pairs well with a light salad or steamed vegetables.
9) Simple Lemon Dill Flounder
This recipe is perfect for a quick, flavorful meal. Preheat your oven to 425°F and line a baking sheet with parchment paper.
Place the flounder fillets in a single layer on the prepared sheet. Drizzle them with melted butter mixed with lemon juice, garlic, and dill.
Season the fillets with salt and pepper to taste. You can add lemon slices on top for extra flavor.
Bake the flounder for about 10-11 minutes, then broil on high for an additional 3-4 minutes to achieve a slightly crispy texture.
Serve your lemon dill flounder with a side of vegetables or a fresh salad for a complete meal. This dish is simple yet packed with taste, making it an easy go-to recipe.
10) Flounder en Papillote
Flounder en Papillote is a simple and tasty way to cook flounder. “En papillote” means cooking in parchment paper. This method keeps the fish moist and flavorful.
Start by preheating your oven to 400°F. Cut sheets of parchment paper about 15 x 13 inches each. Fold each sheet in half, then open it flat on your countertop.
Place a flounder fillet on one side of the folded paper. Add a few lemon slices, some fresh herbs, and a bit of butter. You can also add vegetables like tomatoes, bell peppers, or spinach for extra flavor.
Fold the other half of the parchment paper over the fish and roll the edges tightly to seal the packet. Place the packets on a baking sheet.
Bake for about 12 to 15 minutes until the flounder is cooked through. When you open the packets, be careful of the steam. Serve the flounder warm, straight from the parchment paper, for a fun and easy meal.
This method not only enhances the fish’s flavor but also makes cleanup a breeze since everything is contained in the parchment paper. Enjoy your Flounder en Papillote!
11) Flounder Amandine
Flounder Amandine is a tasty dish you’ll enjoy. Start by melting butter in a shallow baking dish. Remember, don’t let the butter brown. Then, add wine, lemon juice, salt, and pepper to the butter. Place the flounder in the dish and coat it with the butter mixture.
If you prefer pan-fried, heat butter in a skillet and cook the fillets for 3 to 4 minutes on each side. Add some basil for extra flavor. Sprinkle lemon juice and, if desired, fried almonds over the fish. For a baked version, baste the flounder with melted butter, then sprinkle with bread crumbs and paprika. Bake in the oven for about 20-25 minutes at 350°F.
For a healthier option, you can try broiling. Spread a yogurt-mustard-caper mixture on the top side of the fillets. Broil until the fish is cooked through. Steamed flounder with white wine and a quick lemon-parsley relish is another way to enjoy this dish.
Flounder Amandine works well with other white fish like Dover sole and catfish. Serve with your favorite sides for a complete meal. This recipe is great for dinner parties or a special family meal.
12) Flounder with Mango Salsa
Flounder with mango salsa is a delightful dish that combines the mild, delicate flavor of flounder with the fresh, fruity taste of mango.
Begin by seasoning the flounder fillets with garlic powder, smoked paprika, salt, and black pepper.
Heat olive oil in a large skillet over medium heat. Add the flounder fillets and cook until golden brown, about 3 minutes on each side. Preheat your oven to a moderate temperature and bake the fillets for 5-7 minutes.
While the flounder is cooking, prepare the mango salsa. Dice fresh mango, avocado, and cilantro. Add lime juice, minced jalapeño, and a touch of salt. Mix gently to avoid mashing the ingredients.
Serve the flounder topped with the mango salsa. This dish pairs well with a side of steamed rice or a simple green salad. It’s perfect for a light, refreshing meal. Enjoy your flavorful flounder with mango salsa!
13) Southern Fried Flounder
When it comes to Southern Fried Flounder, you’re in for a delicious treat. This dish brings together crispy, golden fish with simple but tasty ingredients. Start by dipping your flounder fillets in an egg wash made of beaten eggs mixed with a bit of water or milk.
Next, coat the fillets in seasoned bread crumbs or a mix of flour and cornmeal. Make sure each fillet is completely covered. Heat a deep frying pan with enough oil to fully submerge the fish. You want the oil to reach about 350°F.
Carefully place the flounder fillets in the hot oil. Fry each side for about 3 to 5 minutes until they are golden brown. This ensures a crispy exterior while keeping the fish tender inside. Serve with homemade tartar sauce for an extra kick of flavor.
For a twist, you can mix mustard into the egg wash for a tangy taste. Season the fish well before dipping it into the batter. This will give your flounder an added depth of flavor that is sure to impress. Enjoy your Southern Fried Flounder with your favorite sides for a fulfilling meal.
14) Flounder in Parchment with Vegetables
Flounder in parchment with vegetables is a simple yet delicious way to enjoy this fish. The method seals in flavors while keeping the fish moist and tender.
Start by preheating your oven to around 375-425°F.
Place the fillets on a piece of parchment paper and add vegetables like tomatoes, onions, and lemon slices. Season with salt, pepper, and herbs.
Fold the parchment paper tightly to create a packet.
Place the packets on a baking sheet and bake for about 12 to 20 minutes.
Serve the flounder warm, right out of the parchment.
This recipe pairs well with rice or quinoa for a complete meal.
15) Grilled Flounder with Herb Marinade
Grilled flounder with herb marinade is a simple yet flavorful dish. To start, gather fresh flounder fillets, olive oil, and a mix of your favorite herbs. Popular choices include parsley, thyme, and rosemary.
Mix the herbs with olive oil, lemon juice, salt, and pepper. Coat the flounder fillets in this marinade. Let them sit for at least 30 minutes so the flavors can meld.
Preheat your grill to medium-high heat. Lightly oil the grill grates to prevent sticking. Place the marinated fillets on the grill.
Cook the fish for about 4 minutes on each side. The fish should flake easily when done. Don’t overcook it; flounder is a delicate fish.
Serve the grilled flounder hot, garnished with additional fresh herbs. Pair it with a side of grilled vegetables or a fresh salad for a complete meal.
Nutritional Benefits of Flounder
Flounder is a powerhouse of nutrition. This fish provides essential nutrients that support heart health, brain function, and overall well-being.
Rich in Omega-3 Fatty Acids
Flounder is rich in omega-3 fatty acids. These healthy fats include EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Omega-3s are known for their benefits to heart health. They can lower the risk of cardiovascular disease by reducing inflammation and lowering blood pressure.
Omega-3s also support brain health. They help improve cognitive function and may lower the risk of age-related mental decline. Eating flounder regularly can be a tasty way to boost your intake of these essential fats.
High in Protein
Flounder is an excellent source of lean protein. Every 100 grams of flounder provides about 13-20 grams of protein, depending on how it is prepared. Protein is essential for muscle growth and repair. It also helps keep you feeling full, which can aid in weight management.
Lean protein sources like flounder are beneficial for people who want to build muscle without consuming too many calories. Including flounder in your diet can provide you with a high-quality protein boost, ideal for a balanced diet.
Low in Calories
Flounder is a low-calorie seafood option. A 100-gram serving of raw flounder typically contains around 70-100 calories. This makes it ideal for those who are watching their calorie intake but still want to enjoy a nutritious and satisfying meal.
The low-calorie content of flounder makes it a smart choice for weight management. You can enjoy flounder without worrying about excessive calorie consumption. It is also low in fat, making it a healthy option for those seeking to reduce their fat intake while still getting essential nutrients.
Including flounder in your diet is a delicious way to take advantage of its nutritional benefits. Whether you’re focusing on heart health, muscle building, or weight management, flounder can be a valuable addition to your meals.
Tips for Cooking Flounder
To cook flounder perfectly, you need to start with fresh fish, choose the right cooking method, and season it well. Let’s break these steps down to ensure you get the best results.
Choosing Fresh Flounder
Fresh flounder is key to a tasty meal. Look for fillets that are firm and have a slight, briny smell—like the ocean. Avoid fish with an oily sheen or any that appear dry or discolored.
Check the flesh for gapping, which are gaps in the meat that mean it’s aging. If you’re buying whole flounder, the eyes should be clear, and the gills a bright red.
Best Cooking Methods
Flounder is a versatile fish that can be baked, grilled, broiled, or sautéed. Baking is often the easiest; preheat your oven to 400˚F, season your flounder, and cook it until it flakes easily with a fork.
Grilling adds a nice smoky flavor. Make sure to oil the grates and cook the fish quickly over medium-high heat. Broiling works well too; just keep an eye on it as it cooks fast.
Sautéing in a pan with a bit of butter or olive oil offers a quick and tasty option too. Regardless of the method, aim for an internal temperature of 145˚F to ensure it’s safely cooked.
Common Seasonings and Pairings
Seasonings can enhance the mild flavor of flounder. Lemon juice, garlic, and fresh herbs like parsley, thyme, and dill work wonderfully. For a bit of heat, try adding red pepper flakes.
Flounder pairs well with vegetables like asparagus, spinach, and tomatoes. You can also serve it with grains such as rice or orzo. For a Mediterranean flair, add olives and feta cheese.
Remember, keep it simple; the fish’s delicate flavor doesn’t need much to shine. Experiment with different combinations to find your favorite way to enjoy flounder.
