Our Best Flounder Recipes

Flounder is a versatile fish that makes for delicious and easy weeknight dinners. Its mild, delicate flavor works well with many cooking methods. You can bake it, grill it, steam it, or fry it with excellent results. The thin fillets cook quickly, making flounder a perfect choice when you need a fast meal.

You’ll find flounder recipes to suit any taste preference, from simple buttery preparations to more boldly flavored Mediterranean versions with garlic and lemon. Many recipes feature crispy toppings like seasoned bread crumbs or panko mixed with Parmesan cheese that add wonderful texture to the tender fish. Whether you’re a seafood enthusiast or just looking to add more fish to your diet, these flounder dishes offer foolproof ways to enjoy this delightful seafood option.

1. Baked Flounder with Panko

Baked flounder with panko bread crumbs creates a deliciously crispy exterior while keeping the fish tender and moist inside. This simple dish comes together in under 30 minutes, making it perfect for busy weeknights.

The combination of panko and Parmesan cheese gives the flounder a golden, crunchy topping that adds flavor and texture. You can prepare this meal with just a handful of ingredients – flounder fillets, panko bread crumbs, Parmesan cheese, butter, and seasonings.

To make cleanup easier, bake the fish on aluminum foil. The delicate fillets cook quickly, usually in about 15-18 minutes, depending on their thickness.

2. Flounder Meunière

Flounder Meunière is a classic French dish that showcases the delicate flavor of flounder with minimal ingredients. The fish is lightly dredged in flour, then pan-fried in butter until golden.

The magic of this dish comes from the sauce. After cooking the fish, you create a simple sauce with browned butter, fresh lemon juice, and parsley that enhances the flounder’s mild taste.

This elegant preparation method works perfectly for flounder’s thin fillets. The result is a light, flavorful dish with a crispy exterior and tender interior.

You can serve Flounder Meunière with simple sides like steamed vegetables or a light salad for a complete meal that feels both sophisticated and effortless.

3. Flounder Piccata

Flounder piccata is a delicious, light dish that transforms mild fish fillets into a flavorful meal. The fish is lightly breaded and pan-fried to perfection.

What makes this dish special is the bright, tangy sauce made with lemon, butter, and capers. These ingredients create a perfect balance of flavors that complement the delicate taste of flounder.

You can prepare this dish quickly, making it ideal for weeknight dinners. If flounder isn’t available, you can substitute other thin, white fish fillets like sole, tilapia, or haddock.

The finished dish pairs well with pasta or vegetables for a complete meal that’s both elegant and simple.

4. Garlic Parmesan Baked Flounder

Garlic Parmesan Baked Flounder offers the perfect balance of flavor and simplicity. This one-pan dish combines tender flounder fillets with a crispy, buttery topping that’s ready in about 15 minutes.

The magic happens when fresh Parmesan cheese combines with panko breadcrumbs to create a crunchy crust. Many recipes include a bold, lemony Mediterranean sauce that complements the mild fish perfectly.

You can easily customize this dish by adding vegetables to the same pan. The key to success is not overcooking the fish – it should remain flaky and moist beneath that golden Parmesan crust.

To make this dish, coat flounder fillets lightly with flour. Pan-fry them until golden, then remove from the pan. In the same pan, melt butter until it turns amber and smells nutty.

Add fresh lemon juice, capers, and chopped parsley to the brown butter. Pour this sauce over your cooked flounder.

You can use this preparation for whole flounder or fillets. The mild white fish needs minimal seasoning as the brown butter sauce provides all the flavor.

6. Mediterranean Style Flounder

Mediterranean flounder offers a tasty way to enjoy this delicate fish. The dish combines flounder with fresh tomatoes, kalamata olives, capers, and onions for a burst of flavor.

You can prepare this one-pan meal in about 30 minutes. Many recipes include white wine for depth and a lemony sauce to brighten the dish.

For a complete meal, serve your Mediterranean flounder with white rice. Some versions include vegetables like zucchini right in the pan.

This style of preparation is low in fat and calories, making it a healthy dinner option. The bold Mediterranean flavors complement the mild taste of the fish perfectly.

7. Flounder in Lemon Butter Sauce

Flounder in lemon butter sauce is a quick, elegant dish that delivers impressive flavor with minimal effort. The delicate fish pairs perfectly with the bright, rich sauce.

You can prepare this dish in under 30 minutes, making it ideal for both weeknight dinners and special occasions. The sauce combines butter, fresh lemon juice, and garlic for a simple yet flavorful complement to the mild fish.

For the best results, sauté the flounder fillets until just cooked through, then finish with fresh herbs like parsley or dill. This approach preserves the fish’s tender texture while adding a boost of color and flavor.

8. Crispy Parmesan Flounder

This simple yet delicious flounder dish features a crispy, buttery topping that transforms ordinary fish into something special. The combination of panko breadcrumbs and freshly grated Parmesan creates a perfect crunchy crust.

Preparation is quick – just coat tender flounder fillets with the breadcrumb-Parmesan mixture and bake for about 15-18 minutes in the oven. The result is flaky white fish with a golden, flavorful crust.

For extra flavor, add minced garlic to the topping or finish with a squeeze of lemon juice. This one-pan recipe can include vegetables for a complete meal.

9. Flounder with White Wine Sauce

White wine sauce brings out the delicate flavor of flounder. This recipe combines white wine, butter, and lemon juice to create a silky sauce that complements the fish perfectly.

You’ll need flounder fillets, salt, pepper, white wine, butter, and fresh lemon juice. Season the fish with salt and pepper before cooking.

The sauce comes together quickly by combining white wine, melted butter, and tangy lemon juice. Pour half over the fish before baking.

Bake the flounder until it flakes easily with a fork. Drizzle the remaining sauce over the cooked fish just before serving for an extra burst of flavor.

This elegant dish is simple enough for weeknights but impressive enough for dinner guests.

10. Herb-Crusted Flounder

Herb-crusted flounder gives you a perfect blend of delicate fish with a crispy, flavorful coating. This dish combines fresh herbs with breadcrumbs for an impressive yet simple dinner option.

You can create this dish using panko breadcrumbs mixed with herbs like rosemary, parsley, or dill. Some recipes include lemon zest and garlic in the crust mixture for extra flavor.

The cooking process is straightforward – just coat the flounder fillets with the herb mixture and bake until the fish is flaky and moist. Most versions bake in about 15 minutes.

Try adding Parmesan cheese to the herb crust for a richer taste. This technique works well for weeknight dinners or special occasions.

11. Cajun Blackened Flounder

Cajun blackened flounder delivers bold flavor in a quick, easy-to-prepare dish. The secret to perfect blackened fish lies in a flavorful Creole seasoning blend and careful cooking to avoid drying out the delicate fish.

Start by patting the flounder fillets dry and rubbing them with olive oil. This helps the seasoning stick and creates that signature blackened crust.

Mix your Cajun spices – typically thyme, basil, oregano, smoked paprika, garlic powder, salt and pepper. Press this mixture onto both sides of your fish fillets.

Cook the flounder in a hot pan until it’s just done. The outside will be beautifully blackened while the inside stays moist and flaky.

12. Flounder with Capers

Flounder with capers is a simple yet elegant dish that brings bright flavors to delicate fish. The mild, sweet taste of flounder pairs perfectly with the briny pop of capers.

You can make flounder piccata by lightly breading and pan-frying the fillets. Then top them with a lemon butter sauce filled with capers and fresh parsley.

For a creamier version, try a lemon caper sauce that turns this dish into a restaurant-quality meal in just 20 minutes. The sauce’s richness complements the fish’s light texture.

You can also bake flounder with capers, tomatoes, and olives for a Mediterranean-inspired meal that goes well with white rice.

13. Simple Grilled Flounder

Grilled flounder is a quick and delicious meal you can prepare in under 15 minutes. This tender fish has a mild flavor that works well with simple seasonings.

Before grilling, marinate flounder fillets in olive oil, lemon juice, lemon zest, garlic, and spices like celery salt and smoked paprika for about 30 minutes. This helps enhance the flavor.

For easier grilling, consider using a nonstick grilling mat. Flounder fillets are uneven in thickness and very tender, making them tricky to grill directly on the grates.

The fish cooks quickly and has a nice flaky texture when done. You’ll be surprised by how much meat even smaller flounder provides.

14. Spicy Sautéed Flounder

Spicy Sautéed Flounder brings heat to this delicate fish without overwhelming its flavor. Start by patting your flounder fillets dry and seasoning them with a mix of cayenne pepper, paprika, and garlic powder.

Heat oil in a skillet over medium-high heat. Cook the flounder for about 3 minutes per side until it flakes easily with a fork.

For extra kick, make a quick spicy butter sauce by melting butter with minced jalapeños and a squeeze of lime juice. Pour this over your cooked fish just before serving.

This dish pairs well with cooling sides like cucumber salad or plain rice to balance the heat.

15. Broiled Flounder with Herbs

Broiled flounder with herbs brings out the delicate flavor of this lean white fish. The cooking method is quick and simple, making it perfect for a weeknight dinner.

To prepare this dish, brush your flounder fillets with melted herb butter. Mix melted butter with lemon juice, tarragon, and fresh chives for a flavorful coating.

Place the seasoned fillets on a foil-lined broiler pan for easy cleanup. Broil for about 4-5 minutes until the fish flakes easily with a fork.

The herbs add a fresh taste that complements the mild flavor of flounder without overpowering it. You can adjust the herbs based on what you have available.

16. Pan-Seared Flounder with Dill

Pan-seared flounder with dill creates a light, fresh dish that’s quick to prepare. Start with flounder fillets and season them with salt and pepper before searing in vegetable oil over medium-high heat.

The key is cooking the fish for just 2-3 minutes per side until it flakes easily. While the fish cooks, prepare a simple lemon-dill sauce by mixing chopped fresh dill with mayonnaise and a squeeze of lemon juice.

For a complete meal, serve your flounder with cucumber slices tossed in dill and a splash of white wine. This elegant dish works well for both weeknight dinners and special occasions.

17. Flounder Fillet Ala Plancha

Flounder cooked “a la plancha” brings out the delicate flavor of this tender fish. This Spanish-inspired method uses a very hot, flat metal plate to sear the fish quickly.

To prepare this dish, start by patting your flounder fillets dry and seasoning them with salt, pepper, and a touch of smoked paprika.

Heat your cast iron skillet until it’s nearly smoking.

Add a small amount of olive oil and place your fillets skin-side down. Cook for just 2-3 minutes per side until the fish flakes easily.

Finish with a squeeze of fresh lemon juice and a drizzle of good olive oil. Serve immediately while hot.

18. Steamed Flounder with Ginger

Steamed flounder with ginger is a healthy, quick dish that brings restaurant quality to your home kitchen. The delicate fish absorbs the bold flavors of ginger, soy sauce, and sesame oil perfectly.

To prepare this dish, place whole cabbage leaves on your steaming plate first. This clever technique catches all the flavorful juices that form during cooking.

The fish steams quickly, usually in under 30 minutes. You’ll know it’s done when it flakes easily with a fork.

For authentic Cantonese flavor, top your steamed flounder with fresh scallions, ginger slivers, and a drizzle of hot oil just before serving.

19. Sweet and Sour Flounder

Sweet and sour sauce creates a perfect flavor balance for mild flounder. This Asian-inspired dish combines tangy and sweet elements that complement the delicate fish.

You can prepare the flounder by frying, baking, or even steaming it. The versatility makes this recipe adaptable to your preferences.

The sauce typically includes pineapple, vegetables, and lemon juice for brightness. Some recipes use a simple combination of pantry staples to create the sweet and sour flavor.

Try serving your sweet and sour flounder with steamed rice to soak up the delicious sauce. It’s a quick weeknight meal that feels special enough for company.

20. Flounder Tacos with Lime Crema

Flounder tacos offer a light, flavorful meal option that’s perfect for weeknight dinners. The mild, flaky fish takes on the bold flavors of spices like cumin, smoked paprika, and chili powder.

To prepare, season flounder fillets with a spice blend and quickly cook them until they flake easily.

Serve in warm corn tortillas topped with crisp cabbage slaw.

The lime crema really makes these tacos special. Mix sour cream with lime juice, salt, pepper, and a touch of cumin. Drizzle this tangy sauce over your assembled tacos for a cooling contrast to the seasoned fish.

Add fresh toppings like diced tomatoes or peach salsa for extra color and flavor.

21. Thai Style Flounder Curry

This Thai-inspired flounder curry brings together delicate fish with bold flavors. The tender white flesh of flounder soaks up the aromatic curry beautifully.

To make this dish, you’ll need flounder fillets, coconut milk, fish sauce, lime juice, and fresh ginger. Green curry paste gives the dish its signature flavor and moderate heat.

Simply simmer the coconut milk mixture with seasonings for about 5 minutes before adding the flounder. The fish cooks quickly, becoming flaky and tender.

Serve your curry over rice and garnish with fresh basil leaves. This dish comes together in under 30 minutes, making it perfect for weeknight dinners.

Nutritional Benefits of Flounder

Flounder stands out as an excellent seafood choice for those seeking a healthy diet. This flat fish offers impressive nutritional value while remaining light and delicious.

Rich in Omega-3 Fatty Acids

Flounder contains omega-3 fatty acids, which provide significant health benefits for your body. These essential fats help reduce the risk of heart disease by decreasing inflammation and lowering blood pressure.

Research shows that regularly consuming omega-3s from fish like flounder can improve your cardiovascular health by reducing triglyceride levels and preventing plaque buildup in arteries.

While flounder contains less omega-3 than fattier fish such as salmon, it still contributes to your weekly intake of these beneficial compounds. Adding flounder to your diet twice a week helps you meet recommended omega-3 consumption guidelines.

High in Protein

Flounder is an excellent protein source, providing approximately 18.8 grams per 100-gram serving. This makes it ideal for muscle maintenance and growth.

The protein in flounder contains all essential amino acids your body needs but cannot produce on its own. These complete proteins support various bodily functions including tissue repair and immune system health.

For those watching their fat intake, flounder offers a lean protein alternative to red meats. Its high protein content helps you feel fuller longer, potentially reducing overall calorie consumption.

Low in Calories

With just 91 calories per 100-gram serving, flounder makes an excellent choice for weight management. This low-calorie profile allows you to enjoy satisfying meals without excess energy intake.

Flounder’s combination of high protein and low calories creates an ideal nutrient balance for those looking to maintain or lose weight. You can enjoy larger portions while staying within your calorie goals.

The fish also provides important nutrients like phosphorus and vitamin D, which support bone health and teeth strength. These nutrients come without the caloric burden of many other protein sources, making flounder a smart addition to a balanced diet.

Cooking Techniques for Flounder

Flounder’s delicate texture and mild flavor make it versatile for various cooking methods. The right technique can highlight this fish’s natural qualities while ensuring it stays moist and flavorful.

Baking and Grilling

Baking flounder provides a foolproof way to cook this delicate fish. Preheat your oven to 375°F and place seasoned fillets in a lightly oiled baking dish. A simple topping of bread crumbs or panko mixed with Parmesan adds delightful texture.

Fillets typically need just 15-30 minutes depending on thickness.

For best results, check doneness by seeing if the fish flakes easily with a fork. Avoid overbaking, as flounder can quickly dry out.

Grilling flounder requires care due to its delicate nature. Use a fish basket or aluminum foil to prevent sticking and breaking.

Brush fillets with oil and grill over medium heat for about 3-4 minutes per side.

Pro tip: Adding lemon slices under and over the fillets while baking or grilling infuses the fish with bright citrus flavor.

Pan-Searing

Pan-searing creates a crispy exterior while maintaining a moist interior. Start with a hot pan and a small amount of oil or butter.

Season your fillets with salt and pepper before placing them in the pan.

Cook flounder fillets for 3-4 minutes on the first side until golden brown. Carefully flip and cook for another 2-3 minutes on the second side.

For extra flavor, add aromatics like minced garlic or herbs to the pan. A squeeze of lemon juice or a splash of white wine can deglaze the pan and create a quick sauce.

Thinner fillets cook more quickly, so adjust your timing accordingly. The fish is done when it’s opaque and flakes easily.

Poaching

Poaching offers a gentle cooking method that preserves the flounder’s delicate texture.

Create a flavorful poaching liquid using fish stock, white wine, or water with aromatics like lemon slices, bay leaves, and peppercorns.

Bring your liquid to a gentle simmer—never a boil.

Place the fillets in the liquid and cook for 5-8 minutes until the fish is opaque and cooked through.

This technique is particularly good for health-conscious cooking as it requires minimal added fat.

The poaching liquid can be reduced and seasoned to create a light sauce.

Try adding fresh herbs like dill or parsley to your poaching liquid for additional flavor.

You can also use the poached flounder in salads or sandwiches.