Home » Fish and seafood » Flatfish » Baked Flounder

Baked Flounder

Name: Baked Flounder
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Yield: 4 servings
Cuisine: Baked Flounder
Ingredients: 4 flounder fillets; 2 tablespoons olive oil; 1 lemon sliced into rounds; 2 garlic cloves minced; 1 teaspoon dried oregano; 0.5 teaspoon salt; 0.25 teaspoon black pepper

Baked Flounder is a light and healthy meal that takes very little time to prepare. This delicate flatfish has a mild flavour that pairs perfectly with simple seasonings like lemon and garlic. It is an excellent choice for a quick midweek dinner when you want something nutritious but easy to cook. You can serve the fish alongside fresh vegetables or a simple side of rice.

Easy Recipes

★★★★★

4.7 (33 ratings)

Share the recipe here

Why you should cook baked flounder

Cooking fish in the oven ensures it stays moist and tender without much effort. This baked flounder recipe uses basic pantry staples that most people already have at home. The preparation is straightforward as the oven does most of the work for you. It is a reliable way to enjoy fresh seafood without needing complex cooking techniques.

How to prepare baked flounder

Step 1

Prepare oven: Preheat your oven to 200 degrees Celsius and lightly grease a large baking dish with oil. Pat the fish fillets dry using paper towels to ensure they cook evenly. Place the fillets in a single layer inside the prepared dish.

Step 2

Season fish: Mix the olive oil, minced garlic, dried oregano, salt, and pepper in a small bowl. Brush this mixture over the top of each fillet to cover them completely. This creates a simple but tasty coating for the baked flounder.

Step 3

Add lemon: Lay the fresh lemon slices on top of the seasoned fish fillets. The lemon juice will release during cooking and keep the fish succulent. You can also add a sprinkle of fresh parsley if you have some available.

Step 4

Bake fillets: Place the dish in the centre of the oven and bake for about 12 minutes until the fish is opaque. The flesh should flake easily when tested with a fork. Serve the fish immediately while it is hot and fresh.

Useful tips for baked flounder

Always make sure the fish is completely thawed if you are using frozen fillets. Drying the surface of the fish before adding oil helps the seasonings stick better. Do not overcook the baked flounder as it can become dry very quickly. You can tell the fish is ready when it reaches an internal temperature of 63 degrees Celsius.

If your fillets are very thin, check them a few minutes early to prevent them from toughening up. Adding a splash of white wine to the dish can provide extra depth of flavour if you prefer. Resting the fish for a minute after taking it out of the oven allows the juices to settle.

You might also enjoy pound cake, tuna patties with chilli and lime or apple juice.

Ingredients

servings

Adjust quantity

4 flounder fillets
2 tablespoons olive oil
1 lemon sliced into rounds
2 garlic cloves minced
1 teaspoon dried oregano
0.5 teaspoon salt
0.25 teaspoon black pepper

Cooking time

Kitchen tools

Large baking dish
Small mixing bowl
Sharp knife
Cutting board

Nutrition information

NUTRITIONper serving

Energy:858 kJ / 205 kcal
Fat:9 g
- of which saturates:1.3 g
Carbohydrates:2 g
- of which sugars:0.5 g
Protein:28 g
Fibre:0.5 g
Salt:310 mg

The fish is ready when the flesh turns from translucent to opaque and white. You can test it with a fork by gently twisting the meat at the thickest part. If it flakes easily, the baked flounder is done and should be removed from the oven immediately.

Can I use frozen fillets for this baked flounder recipe?

Yes, you can use frozen fish but it must be fully defrosted before you start. Pat the fillets dry with paper towels to remove any excess moisture from the thawing process. This ensures your baked flounder does not become watery while cooking in the oven.

What side dishes go well with baked flatfish?

This fish goes very well with light sides like steamed broccoli, asparagus or a fresh green salad. You could also serve it with boiled new potatoes or a small portion of fluffy white rice. The simple lemon and garlic flavours complement many different vegetables and grains.