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15 Easy Flounder Recipes

If you’re like me, a girl from the mid-west, you might not have had the chance to try flounder. For years I only thought of flounder as a dish I could only get at a fancy seafood restaurant (or as Little Mermaid’s sidekick).

Flounder Recipes

But the truth is, this fish is quite easy to cook, so you can serve flounder right at home just by following one of these delicious flounder recipes!

This mild yet sweet white fish is very popular along the coasts and has a fine and delicate texture. It is lean and flaky and has a low oil content.

Have trouble finding flounder? If you are like me and can’t always find flounder at your store or local market, you can substitute halibut, sole, or tilapia for your flounder recipe.

Most often you’ll find baked flounder recipes, but in fact, there are so many different ways to cook flounder. Seriously, who knew it could be so easy and so versatile? Check out these 15 easy recipes for flounder:

1. Baked Flounder with Lemon and Butter

Baking is a tried-and-true way of cooking flounder. Of all the flounder recipes, this one is super simple to follow and calls for ingredients you probably already have in your pantry.

Flounder is a fish that absorbs and takes on the flavors from cooking, so don’t be shy with the lemon butter sauce.

You may need to adjust the cooking time based on the thickness of your flounder. Even so, dinner is served in just 35 to 40 minutes. Oh, and definitely serve this one with the garlic aioli (recipe included!) and your choice of sides!

2. Crab Stuffed Flounder

Don’t be intimidated by the title. This is actually a surprisingly easy flounder recipe and a great way to wow some guests!

The recipe is designed for your pickier eaters, so feel free to kick it up a notch on the spices.

Also, the ingredients in the crab meat mixture can certainly be increased or substituted based on your own taste buds. And no need to use fresh crab. Canned crab works just fine for this one.

In just over half an hour, you can create a restaurant-quality fish dish to impress your dinner party guests.

3. Pan-Fried Flounder

Fried-fish Fridays are back, and this week why not try one of the simplest fried flounder recipes.

You will start by seasoning the flounder filets and dredging them in flour. Meanwhile, make sure your oil and butter get nice and hot in the pan.

Also, flounder is a rather flaky fish, so make sure you use a non-stick skillet!

Fry for just 3 minutes on each side on medium-high heat until it’s brown and crispy, and voila! There you have your pan-

4. Keto Parmesan Crusted Flounder Fish

This healthy flounder recipe is perfect for those on the Keto diet as it uses a low-carb breading made of parmesan, almond flour, and spices.

If you choose to use frozen flounder, you will need to thaw it and pat it dry first. Also, instead of mayonnaise, you can easily substitute melted butter.

In just 20 minutes, you can have dinner on the table with this super simple flounder recipe. Serve with your choice of steamed vegetables and a lemon garnish.

5. Broiled Flounder with Butter and Lemon

Broiling is a great and easy way of cooking flounder, as the high temperature cooks the fish faster and gives it a nice sear. In just 10 minutes, you can enjoy this paleo, gluten-free dish.

The lemon-butter sauce brings out some of the natural flavors of the flounder.

Add a pinch of chili flakes for a little zing!

Do note that if your broiler is under your oven, it could get too close to the fish, so you can bake the flounder in a 500-degree oven instead.

6. Baked Flounder with Panko and Parmesan

Another one of the baked flounder recipes is this tasty delight, and it is so simple!

The panko breadcrumbs add a crispy topping to the fish. You just have to combine melted butter, grated parmesan cheese, panko breadcrumbs, and salt and pepper to taste, and then top the flounder with it.

Bake for 15 to 20 minutes until the fish is nice and flaky. Serve on a bed of rice with steamed vegetables or a tossed salad, and garnish with a lemon and dill.

7. Italian Style Flounder

This Italian-Style recipe for flounder will quickly become a family favorite! Unlike the usual pairings with flounder, this recipe combines the fish with tomato, basil, and garlic.

It is also cooked covered on a slightly lower heat than other baked flounder recipes in order to lock in those delicious Italian flavors.

Feel free to experiment by adding other ingredients to the dish, such as white wine or even cheese!

Serve on a bed of linguine with steamed vegetables, and you’ve got yourself a new hit for the family in just 45 minutes.

8. Great Grilled Flounder

Flounder can be used in the kitchen in so many ways. Here is one of my favorite grilled flounder recipes with inspiration from the South.

The fish is basted in a delicious mixture of Cajun seasoning, Worcestershire sauce, lemon juice, and oil.
When cooking, make sure your grill is well-oiled so that this delicate fish doesn’t stick.

Another tip is to continue to baste and turn the fish while it cooks (for approximately 15 minutes).

Serve on a bed of minted pea puree or with a Southern side dish like corn salad.

9. Baked Flounder with Herb-Caper Butter

Capers!!! I love cooking with capers, so follow this fresh or frozen flounder recipe if you love capers too!

It is also one of my favorite gluten-free, healthy flounder recipes because it is a simple flounder with a delicious herb and capers rub and baked for just 7 to 10 minutes.

If you are using frozen flounder, you don’t need to defrost the fish first. Just bake for a couple of minutes longer.

Keep it healthy by serving with a nice garden salad and/or steamed veggies! 

10. Broiled Flounder with Lemon Cream Sauce

This super quick and easy flounder recipe is the perfect choice for a weeknight meal. This dish can be ready to serve in just under 15 minutes!

The main seasoning is Old Bay, but if you don’t have any or don’t like the taste, you can use paprika, dill, or Cajun seasoning or just use a simple seasoning salt.

While the lightly seasoned flounder fillets are broiling, whip up the tasty lemon cream sauce for serving, as well as some healthy steamed greens for your side.

11. Baked Flounder with Tomatoes and Basil

Packed with flavor and only five ingredients, this gluten-free and paleo froze flounder recipe is sure to be a hit.

Simply toss tomatoes, garlic, and basil in oil, season with salt and pepper to taste, and bake for five minutes.

Then add the flounder fillets and bake for another 10 minutes (or longer if the fillets are frozen).

That’s it! Dinner is served in just under 30 minutes.

Tip: It’s best to save this one for the summer when you can easily find fresh, ripe tomatoes in season. 

12. Garlic Parmesan Flounder

This flounder recipe starts by coating the fish in garlic, parmesan, and breadcrumb mixture, but don’t worry! No flour or eggs are used for this one.

It calls for lots of grated parmesan as this gives the flounder a really nice flavor. Bake in the oven for 20 minutes.

When cooking flounder that is coated, it’s important to make sure it doesn’t stick to the pan, so you can even lay parchment paper or non-stick foil down first, brushed with oil, so it doesn’t stick.

Serve with baked potatoes or Caesar salad, garnish with some chopped parsley, and enjoy!

13. Spinach Stuffed Flounder

One of my favorite baked flounder recipes is the spinach stuffed flounder! It is best to use fresh baby spinach, but you can use frozen in a pinch.

Also, this flounder recipe uses a mixture of three kinds of cheese: mozzarella, feta, and cream cheese.

However, if you don’t care for feta, you can substitute parmesan instead.

Once the filling is mixed, and the fish is seasoned, it’s time to stuff! All you have to do is shape the mixture, place it on the fillet, roll it up, and bake for about 20 minutes.

Serve with potatoes, pasta, or risotto!

14. Flounder with Shrimp Stuffing

This recipe for flounder is one of the best for impressing your in-laws or dinner party guests! While it sounds gourmet, it is actually incredibly easy to make.

The prep for the stuffing on this one takes a little more time, no more than 30 minutes, but your dish will still be ready to go in just under an hour.

The stuffing combines sauteed shrimp, onions, celery, and green peppers with a mixture of pimientos, Worcestershire sauce, fresh herbs, and cayenne.

Then it is rolled up in each flounder fillet, drizzled with butter and lemon, and baked for 20-25 minutes. 

15. Pan-Fried Flounder with Lemon Butter Sauce

One of the classic fried flounder recipes, this one dredged the fish in a traditional flour-egg-breadcrumbs combination and then fried it in a cast-iron skillet.

For best results, be sure to pat off any excess flour so that your breading stays on the fish.

Also, when dredging, use one ‘dry’ hand for the flour and breadcrumbs coating steps and the other ‘wet’ hand for the middle egg coating step.

Finally, if you have to cook in batches, be sure to wipe out the skillet between each batch.

This will prevent the oil and butter from burning and ruining the dish.

Flounder Recipes

15 Easy Flounder Recipes

Yield: 4
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 30 minutes


  • 1/4 cup extra-virgin olive oil
  • 4 flounder fillets 
  • Sea salt (to taste)
  • Black pepper (to taste)
  • 1/2 cup grated parmesan 
  • 1/4 cup breadcrumbs
  • 4 cloves of minced garlic 
  • 1 tbsp of lemon zest
  • 2 tbsp of lemon juice
  • For garnish- fresh chopped parsley (optional)


  1. Preheat the oven to 425° F and season the flounder fillets with salt and pepper on both sides.
  2. In a shallow bowl, mix the breadcrumbs, parmesan, minced garlic, and lemon zest.
  3. Dredge the fish in the mixture and press down to coat it.
  4. Brush ½ of the olive oil onto your baking pan and place the fillets on the pan evenly.
  5. Drizzle the remaining oil and lemon juice over the top of the fillets.
  6. Bake for about 20 minutes, or until the fish is golden and flaky.
  7. Garnish with chopped parsley on top.

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Sunday 24th of December 2023

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