5 from 10 votes
Baked Flounder Recipe
This Baked Flounder Recipe with Lemon Butter Garlic Sauce is your new favorite weeknight fish recipe. It is easy to make with little mess to clean and super flavorful! The flounder is mild and slightly sweet with a delicate texture and pairs well with the tangy and savory flavors of the lemon butter garlic sauce.
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
4
servings
Calories:
357 kcal
Course:
Main Course
Cuisine:
French
Ingredients
Fish Fillets
- 4 flounder fillet or sole fish (2 pounds total)
- 1 tablespoon olive oil
- kosher salt
- black pepper freshly ground
Sauce
- 2 garlic minced, medium cloves
- 2 tablespoons lemon juice fresh
- lemon zest of 1
- 5 tablespoons butter melted, unsalted
- ⅓ cup breadcrumbs coarse; fresh
- 1 tablespoon parsley finely chopped, for serving (try tarragon for another fresh flavor option, fresh chopped
- 4 lices lemon for serving, wedges
Instructions
- Preheat oven to 350 degrees F. Lightly pat the fish with paper towels to remove excess moisture. Grease a shallow baking dish, cast-iron skillet, or baking sheet with a bit of butter. Place the flounder fish fillets in the baking dish in an even layer and rub with olive oil, and season with salt and pepper. Cover and let rest for 30 minutes.
- Combine garlic, lemon juice, zest, and butter in a small bowl. Stir to combine. Pour the lemon-butter mixture over the fish. Sprinkle the flounder fish with bread crumbs.
- Bake for 15-25 minutes or until the fish is cooked and the topping is golden. Cooking time varies slightly depending on the thickness of the fillets. Bake until the fish is cooked through and flakes with a fork.
- Let stand for 5 minutes before serving. Sprinkle with parsley (or tarragon) and serve with fresh lemon wedges. After plating the fish- spoon sauce from the baking dish on top of the fish. Enjoy! Serve with potatoes, or rice, and a simple salad and vegetables.
Cup of Yum
Notes
- Flounder fillets can be tough in texture and dry if overcooked. If you buy thin fillets, check for doneness after 10 to 15 minutes.
- Thicker cuts of fish may take longer than 25 minutes to cook through. Check the fillets starting at 20 minutes, even if they are thick, to prevent overcooking.
Nutrition Information
Calories
357kcal
(18%)
Carbohydrates
8g
(3%)
Protein
30g
(60%)
Fat
23g
(35%)
Saturated Fat
11g
(55%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
8g
(40%)
Trans Fat
1g
(50%)
Cholesterol
140mg
(47%)
Sodium
253mg
(11%)
Potassium
414mg
(9%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
599IU
(12%)
Vitamin C
8mg
(9%)
Calcium
75mg
(8%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 357
% Daily Value*
| Calories | 357kcal | 18% |
| Carbohydrates | 8g | 3% |
| Protein | 30g | 60% |
| Fat | 23g | 35% |
| Saturated Fat | 11g | 55% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 1g | 50% |
| Cholesterol | 140mg | 47% |
| Sodium | 253mg | 11% |
| Potassium | 414mg | 9% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 599IU | 12% |
| Vitamin C | 8mg | 9% |
| Calcium | 75mg | 8% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.