Flounder is a delicious and versatile fish that you can prepare in many different ways. Whether you prefer it baked with garlic and butter, stuffed with crab, or topped with Parmesan cheese, there’s a flounder recipe to satisfy your taste buds.
This mild white fish takes on flavors well and cooks quickly. It’s perfect for busy weeknight dinners.
From Mediterranean-inspired recipes with bold lemon flavors to simple preparations with seasoned bread crumbs, flounder offers endless possibilities. With the right recipe, you can transform this flat fish into a meal that’s both healthy and satisfying.
1. Easy Baked Flounder with Butter and White Wine
This simple flounder recipe delivers big flavor with minimal effort. You’ll need flounder fillets, butter, white wine, and seasoned bread crumbs for this dish.
Place your fillets in an oven-safe baking dish. Mix melted butter with white wine and pour this mixture over the fish.
Some recipes add lemon juice and minced garlic for extra flavor. Sprinkle breadcrumbs and a touch of paprika on top for a golden crust.
The fish bakes quickly, often in under 30 minutes. Line your baking dish with aluminum foil for hassle-free clean-up.
This recipe makes a perfect weeknight dinner when you want something impressive but easy.
2. Baked Flounder with Crispy Panko Parmesan Topping
This dish combines tender flounder fillets with a golden, crunchy topping that’s sure to impress. The contrast between the delicate fish and crispy coating makes it a standout dinner option.
The recipe is wonderfully simple, using basic pantry ingredients like panko breadcrumbs and Parmesan cheese. You’ll have it ready in about 15 minutes of baking time.
Perfect for weeknight meals when you need something quick yet delicious. The buttery, crisp topping adds wonderful texture while complementing the mild flavor of the flounder.
You can easily adapt this recipe using different seasonings to suit your taste preferences.
3. Flounder Meunière with Browned Butter and Lemon
Flounder Meunière is a classic French dish that combines delicate fish with a rich browned butter sauce. The preparation is simple yet elegant.
You’ll need flounder fillets, all-purpose flour, vegetable oil, unsalted butter, fresh lemon, and parsley. Season the fillets with salt and pepper, then dredge them in flour.
Sauté the fish in oil until golden brown. Make the sauce by browning butter and adding lemon juice.
Some versions include capers for an extra pop of flavor. The browned butter creates a nutty flavor that complements the mild flounder perfectly.
4. Garlic Parmesan Baked Flounder with Mediterranean Sauce
This restaurant-quality dish comes together in just 20 minutes, making it perfect for busy weeknights. The flounder fillets are baked with a bold, lemony Mediterranean sauce that adds amazing flavor.
The one-pan approach keeps cleanup simple. You’ll bake the fish with vegetables, creating a complete meal with minimal effort.
Grated Parmesan cheese finishes the dish, adding a delicious savory crust on top. Italian herbs, olives, and white wine in the sauce give this dish authentic Mediterranean flair.
For the best results, use fresh flounder and avoid overcooking. The fish should flake easily with a fork when done.
5. Tender Baked Flounder in Garlic Butter Sauce
Baked flounder in garlic butter sauce is both easy to make and delicious to eat. This simple dish requires minimal ingredients and little prep work, making it perfect for busy weeknights.
The fish bakes in a flavorful sauce of lemon, butter, and fresh garlic. Some recipes add onion powder, salt, and pepper for extra flavor depth.
Add a sprinkle of smoked paprika on top before baking for more flavor. The result is tender, flaky fish that’s ready in under 20 minutes.
Bake vegetables alongside the fish for a one-pan meal. Finish with grated Parmesan for an elevated version.
6. Baked Flounder with Parmesan Crumbs Topping
This simple yet delicious recipe brings out the best in flounder fillets. The crispy, golden Parmesan crumb topping adds texture to the tender fish beneath.
Coat flounder fillets with a mixture of Parmesan cheese, panko breadcrumbs, and a touch of melted butter. For extra flavor, add lemon zest, basil, and minced garlic to your crumb mixture.
Bake the coated fillets for about 15 minutes at a high temperature until the fish is cooked through and the topping turns golden brown. This quick weeknight dinner feels special enough for company.
7. Flounder with Mushroom, Olive, and Tomato Topping
This Mediterranean-inspired flounder dish combines earthy mushrooms, briny olives, and fresh tomatoes for a flavorful meal. Arrange the fish fillets on a bed of dressed greens, then top with the savory mixture.
Sauté mushrooms and garlic in a mixture of butter and olive oil. Add plum tomatoes and kalamata olives to create a robust topping.
Some recipes include capers and red onion for extra zing. Bake the fish with white wine to add moisture and flavor.
Serve your finished dish with white rice or another simple side. This one-pan meal offers both convenience and Mediterranean flair.
8. Flounder with Light Lemon Olive Oil Dressing
This simple yet elegant flounder dish starts with a light lemon olive oil dressing that adds brightness without overwhelming the delicate fish flavor. The preparation is straightforward but yields impressive results.
Drizzle your flounder fillets with the lemon-olive oil mixture and add your favorite herbs. Quickly sauté the fish before finishing it in the oven for perfect texture.
Serve your flounder over a bed of fresh arugula with an extra squirt of lemon for a complete meal. The peppery greens complement the subtle fish flavor beautifully.
9. Flounder with Brown Butter, Lemon and Tarragon
This elegant dish combines delicate flounder fillets with a rich, flavorful sauce. Use flour, salt, pepper, and a pinch of cayenne for dredging the fish.
Lightly coat four equal-sized flounder fillets in the seasoned flour. Cook them in a tablespoon of olive oil until they’re golden and flaky.
Brown butter forms the base of the sauce, giving a nutty flavor that complements the mild fish. Fresh lemon adds brightness while tarragon brings a subtle anise note.
This French-inspired preparation elevates simple flounder into a restaurant-quality meal.
10. Flounder Piccata with Lemon Butter Sauce and Capers
Flounder piccata transforms mild fish into a restaurant-worthy dish with bold flavors. Lightly coat the thin fillets in flour and pan-fry until golden.
A tangy sauce of lemon juice, butter, and briny capers complements the delicate fish perfectly. This combination creates a light yet flavorful coating.
Prepare this impressive meal in about 20 minutes, making it perfect for busy weeknights. The recipe works with other thin white fish fillets like sole, tilapia, or haddock.
Serve your flounder piccata with a side of vegetables or pasta to soak up the delicious sauce.
11. Pan-Seared Flounder Fillets with Fresh Parsley
Pan-seared flounder is a classic dish that combines simplicity with elegant flavors. It comes together quickly for a weeknight dinner.
Start with fresh flounder fillets and season them with salt and pepper. Heat a mixture of olive oil and butter in a skillet over medium-high heat.
Place the fillets in the hot pan and cook undisturbed for 2-3 minutes until golden brown. Gently flip and cook for another 2 minutes until cooked through.
Finish with a squeeze of fresh lemon juice and a generous sprinkle of chopped fresh parsley. The bright herbs complement the delicate fish perfectly.
12. Oven-Baked Flounder with Seasoned Bread Crumbs
This simple baked flounder dish combines buttery flavor with a crispy topping. You’ll need flounder fillets, melted butter, seasoned bread crumbs, and white wine for this easy recipe.
Bread crumbs form a golden crust on top of the moist fish. Add lemon zest and garlic to your bread crumb mixture for extra flavor.
Bake the flounder on aluminum foil for easy cleanup. This dish cooks quickly, usually in about 20-30 minutes depending on the thickness of your fillets.
Panko bread crumbs mixed with Parmesan cheese create an especially crunchy topping that contrasts perfectly with the tender fish.
13. Flounder Fillets in Garlic and Herb Butter Sauce
This simple yet flavorful dish transforms mild flounder into a restaurant-worthy meal. Prepare it quickly on busy weeknights with ingredients you likely have on hand.
Mix melted butter with fresh minced garlic, lemon juice, and herbs like tarragon and chives. Pour this aromatic sauce over your flounder fillets.
Bake the fish at 350°F or broil it until flaky. The gentle cooking method preserves the delicate texture of the flounder while the butter sauce keeps it moist.
Serve your garlic herb butter flounder with a light side like steamed vegetables for a balanced meal that doesn’t overpower the fish’s natural flavor.
14. Crispy Baked Flounder with Garlic and Parmesan
This simple yet delicious dish combines tender flounder fillets with a crispy, flavorful topping. Parmesan cheese meets panko breadcrumbs, garlic, and a hint of lemon zest for a perfect crust.
You’ll only need about 15 minutes of baking time to achieve perfectly cooked fish with a golden crust. The one-pan approach makes cleanup easy too.
Use fresh garlic and high-quality Parmesan cheese for best results. The combination creates a bold Mediterranean flavor that enhances the mild taste of flounder.
Serve this with steamed vegetables for a complete, healthy meal.
15. Mediterranean Style Baked Flounder with Olives and Tomatoes
This one-pan recipe brings bright Mediterranean flavors to delicate flounder fillets. The fish pairs with tomatoes, kalamata olives, capers, and onions.
Drizzle olive oil in a baking dish and spread minced garlic. Arrange the flounder fillets in the dish, then top with chopped tomatoes, olives, and red onion.
White wine adds depth while oregano and garlic provide aromatic seasoning. The dish cooks quickly, ready in about 25 minutes.
Serve your Mediterranean flounder with white rice to soak up the flavorful sauce. Add a green vegetable on the side for a complete, healthy meal.
16. Lemon-Garlic Flounder with Capers and Fresh Herbs
This elegant dish combines tender flounder with bright lemon and savory garlic for a restaurant-quality meal you can make at home. The addition of capers brings a salty pop that perfectly complements the mild fish.
You’ll need flounder fillets, fresh lemon juice and zest, minced garlic, capers, and fresh herbs like basil or parsley. The whole dish comes together in about 20 minutes.
This makes it perfect for busy weeknights. Pan-fry the flounder until golden before adding a creamy lemon-caper sauce.
Serve with white rice or roasted vegetables to soak up the delicious sauce.
17. Flounder Fillets with Brown Butter and Chopped Parsley
Flounder fillets with brown butter and chopped parsley is a simple yet elegant dish that highlights the delicate flavor of the fish. This classic French preparation, also known as Flounder Meunière, lets the natural taste of flounder shine.
To make this dish, dredge flounder fillets lightly in flour and pan-fry them until crisp. Make the sauce by cooking butter until it turns nutty brown, then finish with fresh lemon juice and plenty of chopped parsley.
Serve it with a simple side vegetable for a quick meal.
18. Stuffed Flounder with Crab Meat and Herbs
Stuffed flounder with crab meat creates an impressive dish that’s perfect for special occasions. You’ll need flounder fillets, lump crabmeat, butter, and minced onions.
Check the crabmeat for any shells or cartilage before mixing with herbs and seasonings. A mustard-based mixture with crackers adds flavor and texture to the stuffing.
Place the crab mixture on each fillet, roll it up, and secure with toothpicks. Bake until the fish flakes easily.
For extra flavor, top with a lemon caper sauce before serving. Pair this seafood dish with a light side salad or steamed vegetables.
19. Simple Flounder Fillets with Lemon Butter Drizzle
This dish proves that simple ingredients can create amazing flavors. Fresh flounder fillets are the star of this quick and elegant meal.
Combine melted butter with fresh lemon juice and zest to create a bright, flavorful sauce. Garlic adds depth while keeping the preparation straightforward.
Have this healthy dinner on the table in minutes. Bake the flounder on foil for easy cleanup, then drizzle with the lemon butter sauce.
For extra flavor, sprinkle with smoked paprika before serving.
20. Flounder Fillets in White Wine and Shallot Sauce
This elegant dish combines delicate flounder fillets with a rich white wine and shallot sauce. The preparation is simple but delivers restaurant-quality results.
Start by sautéing minced shallots in butter until they become translucent. Deglaze the pan with white wine to create the foundation for your sauce.
Lightly season the flounder fillets before cooking them until just opaque. Add a touch of Dijon mustard to the sauce for complexity.
Serve your flounder immediately with the sauce spooned over top. Pair with steamed vegetables or a light side salad.
21. Lightly Breaded Flounder with Parmesan and Panko
This flounder dish combines crispy panko breadcrumbs with freshly grated Parmesan cheese for a perfect crust. The tender, flaky white fish bakes in just 15-18 minutes.
Coat flounder fillets with a buttery Parmesan and panko mixture. The result is a light, crispy topping that complements the mild flavor of the fish.
This dish requires minimal prep time (about 10 minutes). Enjoy a flavorful alternative to plain baked fish that takes less than 30 minutes from start to finish.
Cooking Techniques for Flounder
Flounder’s delicate texture requires specific cooking methods to preserve its flavor and prevent it from drying out. The right technique can transform this mild fish into a delicious meal with minimal effort.
Pan-Frying Methods
Pan-frying flounder creates a crispy exterior while keeping the inside moist and tender. Heat a non-stick pan over medium heat with 1-2 tablespoons of oil or butter.
Season your flounder fillets with salt and pepper before cooking. For extra flavor, dredge them lightly in flour or cornmeal.
This creates a nice crust and helps prevent sticking. Place the fillets in the hot pan and cook for 3-4 minutes per side.
The fish is done when it turns opaque and flakes easily with a fork. Avoid overcrowding the pan, as this lowers the temperature and causes steaming instead of frying.
For a classic French preparation, try Flounder Meunière—cook the fish in browned butter and finish with lemon juice and fresh parsley.
Baking Tips
Baking is one of the easiest and healthiest ways to cook flounder. Preheat your oven to 375°F (190°C).
Place seasoned flounder fillets in a lightly oiled baking dish. For extra flavor, top with bread crumbs and Parmesan cheese, lemon slices and herbs, or a Mediterranean sauce with garlic and olive oil.
Bake uncovered for 25-30 minutes until the fish flakes easily with a fork. The cooking time may vary depending on the thickness of your fillets.
For a crispy topping, sprinkle the fish with panko breadcrumbs mixed with a little olive oil and broil for the last 2 minutes. This creates a golden crust without drying out the delicate fish.
Grilling Guidelines
Grilling flounder requires careful attention since its tender flesh can easily fall apart. Use a fish grilling basket or heavy-duty aluminum foil to prevent sticking and breaking.
Oil your grill grates thoroughly before heating to medium-high. Brush both sides of the flounder with oil and season well.
Place the fish on the grill and cook for about 4 minutes per side. Avoid moving the fish too much during cooking to prevent breaking.
The flounder is done when it becomes opaque and flakes easily. Marinate your flounder for 15-30 minutes before grilling for added flavor.
Keep marinades light with lemon, herbs, and olive oil to complement the fish’s delicate taste. Use a wide, thin spatula for flipping to provide adequate support for the fillets.
Selecting and Preparing Fresh Flounder
Fresh flounder is the foundation of any great flounder dish. The quality of your fish directly impacts the flavor and texture of your final recipe.
How to Choose the Best Flounder
Look for flounder with bright, clear eyes and shiny, firm skin. The fish should smell fresh and clean like the ocean, not fishy.
Fresh flounder has translucent, springy flesh that should bounce back when pressed. When shopping, choose flounder that’s displayed on ice, not sitting in water.
The skin should be moist but not slimy. Check for vibrant coloring—a good flounder has distinctive dark and light sides.
Avoid fish with yellow or brown discoloration, dry patches, or dull appearance. For the freshest option, buy your flounder whole rather than pre-filleted.
This allows you to check all quality indicators and fillet it according to your preference. If you’re buying frozen flounder, ensure the package has no ice crystals, frost, or signs of freezer burn.
Cleaning and Filleting
Start by rinsing your flounder under cold water to remove any scales or debris. Pat it dry with paper towels before proceeding.
Use a sharp filleting knife for whole flounder. Cut behind the head and along the backbone.
Make precise cuts along the central bone to separate the fillets. Work your knife flat against the bones to remove as much meat as possible.
Flounder yields four fillets per fish—two from each side. After filleting, use tweezers to remove any remaining pin bones.
Run your fingers over the flesh to feel for any bones you might have missed. Keep flounder cold until cooking.
Store it in the refrigerator, wrapped in paper and plastic, for no more than 1-2 days for optimal freshness.
