Easy Garlic Parmesan Baked Flounder Recipe (20 mins)

Name: Easy Garlic Parmesan Baked Flounder Recipe (20 mins)
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 6 people
Ingredients: 1 ¼ pound flounder fillet; 2 medium zucchini; 1 small red onion; kosher salt and black pepper; 3 garlic cloves; 2 teaspoons dried oregano; ½ teaspoon paprika; ½ teaspoon cumin; Juice of 2 lemons; ¼ cup to 1/3 cup extra virgin olive oil; ½ cup grated Parmesan cheese

User Reviews

4.4

273 reviews

Good

Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings
6 people
Calories
2043 kcal
Course
Dinner
Cuisine
Mediterranean

Easy Garlic Parmesan Baked Flounder Recipe (20 mins)

Frida Fisher

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This one-pan baked flounder recipe with garlic, Parmesan cheese, and vegetables is easy and so delicious (thanks to a bold and lemony sauce with Mediterranean spices!). If you can't find flounder, any mild white fish would work, such as Dover sole, halibut, or branzino filet will work. Choose thinner fish filets if possible. Serve baked flounder with potatoes or greens like broccoli or a green bean salad.

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Ingredients

Servings

1 ¼ pound flounder fillet, sole fillet will also work
2 medium zucchini, halved and cut into ½-inch slices (half moons)
1 small red onion, halved and cut into ½-inch slices (half moons)
kosher salt and black pepper
3 garlic cloves, minced
2 teaspoons dried oregano
½ teaspoon paprika
½ teaspoon cumin
Juice of 2 lemons, plus more lemon wedges for serving
¼ cup to 1/3 cup extra virgin olive oil
½ cup grated Parmesan cheese

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Instructions

Heat the oven to 350 degrees F.
Pat the fish dry and season it well with kosher salt and black pepper on both sides. Arrange the fish in a large pan and add the zucchini and onions next to it and season them with salt and pepper.
In a small mixing bowl, add the garlic, spices, lemon juice, and olive oil. Whisk to combine.
Pour the sauce all over the fish and vegetables.
Bake in the heated oven for 7 to 10 minutes, then carefully remove the pan and sprinkle the grated parmesan all over the fish and vegetables. Return the pan to the oven and bake for another 3 to 5 minutes or so until the fish is flaky and the cheese has melted some. (Flounder fillets are thin and should not take too long to cook. Be careful not to overcook them).

Notes

Try my herby
boiled potatoes
smashed potatoes
. For a green side, try roasted broccoli, Greek green bean salad, or this asparagus salad.
Store leftovers in an airtight container in the fridge for up to 2 days. I prefer to eat leftover fish at room temperature. But you can add everything to a skillet over medium-low heat for a few minutes until just heated through.
Substitutes for flounder: Branzino, halibut, sole, cod, trout, snapper, or haddock -- any mild white fish would work. Just be sure to use thin fish filets.
Tip for success: Flounder fillets cook very quickly, so check after it has been baking for 7 minutes or so. If you find that the fish is cooking faster than expected, add the Parmesan sooner to give it some time to melt.
Can you use frozen flounder in this recipe? Yes, just be sure to thaw it overnight in the fridge. And pat it dry to remove excess moisture.
Serve baked flounder with: Try my herby boiled potatoes or smashed potatoes. For a green side, try roasted broccoli, Greek green bean salad, or this asparagus salad.
Leftovers and storage: Store leftovers in an airtight container in the fridge for up to 2 days. I prefer to eat leftover fish at room temperature. But you can add everything to a skillet over medium-low heat for a few minutes until just heated through.
Visit our shop to browse our all-natural and organic spices (like the paprika and cumin used in this recipe), olive oils, and much more!

Nutrition Information

Show Details

Calories 204.3kcal (10%) Carbohydrates 5.9g (2%) Protein 15.4g (31%) Fat 13.5g (21%) Saturated Fat 3g (15%) Polyunsaturated Fat 1.5g Monounsaturated Fat 7.6g Trans Fat 0.1g Cholesterol 49.8mg (17%) Sodium 326.2mg (14%) Potassium 385.1mg (11%) Fiber 1.4g (6%) Sugar 2.5g (5%) Vitamin A 330IU (7%) Vitamin C 13.6mg (15%) Calcium 123.6mg (12%) Iron 1mg (6%)

Nutrition Facts

Serving: 6people

Amount Per Serving

Calories 2043 kcal

% Daily Value*

Calories	204.3kcal	10%
Carbohydrates	5.9g	2%
Protein	15.4g	31%
Fat	13.5g	21%
Saturated Fat	3g	15%
Polyunsaturated Fat	1.5g	9%
Monounsaturated Fat	7.6g	38%
Trans Fat	0.1g	5%
Cholesterol	49.8mg	17%
Sodium	326.2mg	14%
Potassium	385.1mg	8%
Fiber	1.4g	6%
Sugar	2.5g	5%
Vitamin A	330IU	7%
Vitamin C	13.6mg	15%
Calcium	123.6mg	12%
Iron	1mg	6%