Flounder is a mild white saltwater fish that is delicious when baked. The flatfish is relatively low in mercury, making it safe for children and pregnant women. Fillets can be purchased at the fish market or bought frozen. Both will work for this recipe. If your flounder fillets are frozen, defrost them in the refrigerator overnight before using.
The Spruce Eats / Ulyana Verbytska
Adding Flavor to Mild Fish Fillets
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 the optional rich aioli sauce and side dishes like potatoes, rice, green beans, or a lightly dressed salad. If you feel like skipping the aioli, flounder is especially good when served with a store-bought tartar sauce or pesto instead.
Flounder Alternatives
The recipe can be made with sole, haddock, cod, or another mild white fish. Adjust the baking time if the fillets are thick; they may take a little longer.
Tips for Preparing Fish
- Don’t overcook—Fish can quickly become tough and dry if overcooked in the oven. If the fillets are very thin, check for doneness after about 10 minutes.
- Longer baking time—Thicker cuts of fish may take longer than 25 minutes to cook through. Check the fillets after 15 minutes to prevent overcooking.
- Use the pan sauce—Don’t leave the pan sauce behind! It’s delicious and will help keep the fish moist.
“This is the perfect weeknight fish recipe. Flounder is a delicious, mild white fish that takes on the flavor of what it’s cooked in, so the final product is light and goes great with the garlic aioli. If you are looking for a recipe for the fish-adverse, I would highly recommend this one.” —Tracy Wilk
For the Fish
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1/4 cup melted unsalted butter, plus solid butter for the baking dish
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1 1/2 pounds flounder fillets
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1 teaspoon fine salt, or to taste
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1/8 teaspoon freshly ground black pepper
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2 tablespoons freshly squeezed lemon juice, plus slices or wedges for serving
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2 teaspoons minced onion
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1 teaspoon paprika
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1 tablespoon finely chopped parsley, for garnish
For the Optional Garlic Aioli
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2 medium cloves garlic
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1/2 cup mayonnaise
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2 tablespoons olive oil
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1 tablespoon freshly squeezed lemon juice
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Fine salt, to taste
Make the Fish
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Gather the ingredients.
The Spruce Eats / Ulyana Verbytska
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Grease a shallow baking dish with the solid butter. Position a rack in the center of the oven and heat to 325 F/165 C.
The Spruce Eats / Ulyana Verbytska
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Cut 1 1/2 pounds flounder fillets into 4 same-size portions.
The Spruce Eats / Ulyana Verbytska
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Arrange the pieces in the prepared baking dish, and sprinkle with 1 teaspoon fine salt, or to taste, and 1/8 teaspoon freshly ground black pepper.
The Spruce Eats / Ulyana Verbytska
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In a small bowl or measuring cup, combine the remaining 1/4 cup melted unsalted butter, 2 tablespoons freshly squeezed lemon juice, and 2 teaspoons minced onion.
The Spruce Eats / Ulyana Verbytska
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Pour the lemon-butter mixture over fish.
The Spruce Eats / Ulyana Verbytska
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Sprinkle with 1 teaspoon paprika.
The Spruce Eats / Ulyana Verbytska
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Bake until the fish is cooked through and flakes easily with a fork, 15 to 25 minutes, depending on the thickness of the fillets. Meanwhile, make the garlic aioli, if desired.
The Spruce Eats / Ulyana Verbytska
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Garnish with 1 tablespoon finely chopped parsley and lemon slices or wedges. Serve with garlic aioli, if using.
The Spruce Eats / Ulyana Verbytska
Make the Optional Garlic Aioli
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Gather the ingredients.
The Spruce Eats / Ulyana Verbytska
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Crush 2 medium cloves garlic, transfer to a medium bowl, and mash well with a fork. Alternatively, use a mortar and pestle.
The Spruce Eats / Ulyana Verbytska
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Add 1/2 cup mayonnaise, 2 tablespoons olive oil, and 1 tablespoon freshly squeezed lemon juice to the bowl. Stir well to blend.
The Spruce Eats / Ulyana Verbytska
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Season with fine salt, to taste.
The Spruce Eats / Ulyana Verbytska
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Cover and chill until serving time.
The Spruce Eats / Ulyana Verbytska
Feeling Adventurous? Try This:
Play with your food—Experiment with other herb combinations, either fresh or dried. If using dried, cut the quantity in half since dried herbs are more powerful than fresh. Here are some herb suggestions to play with: Chives, sage, dill, basil, tarragon, or rosemary.
How to Store
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.
| Nutrition Facts (per serving) | |
|---|---|
| 502 | Calories |
| 43g | Fat |
| 2g | Carbs |
| 27g | Protein |
Show Full Nutrition Label
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| Nutrition Facts | |
|---|---|
| Servings: 4 | |
| Amount per serving | |
| Calories | 502 |
| % Daily Value* | |
| 43g | 55% |
| Saturated Fat 12g | 61% |
| 137mg | 46% |
| 1472mg | 64% |
| 2g | 1% |
| Dietary Fiber 0g | 1% |
| Total Sugars 1g | |
| 27g | |
| Vitamin C 3mg | 17% |
| Calcium 56mg | 4% |
| Iron 1mg | 4% |
| Potassium 386mg | 8% |
| *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. | |
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)
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