Easy Garlic Parmesan Baked Flounder Recipe (20 mins)
User Reviews
4.4
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Prep Time
5 mins
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Cook Time
15 mins
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Total Time
20 mins
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Servings
6 people
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Calories
2043 kcal
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Course
Dinner
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Cuisine
Mediterranean
Easy Garlic Parmesan Baked Flounder Recipe (20 mins)
Description
This recipe features flounder fillets baked alongside zucchini halves and sliced red onions. The fish and vegetables are seasoned with garlic, dried oregano, paprika, and cumin, enhanced by fresh lemon juice and olive oil. After an initial baking period, grated Parmesan cheese is sprinkled on top to melt and enrich the dish with a savory layer. The thin flounder cooks quickly, requiring careful timing to avoid overcooking.
The resulting dish has a mild, flaky texture from the fish complemented by tender roasted vegetables. The mix of herbs and spices provides aromatic flavors without overwhelming the delicate fish. The lemon juice adds brightness while the Parmesan adds richness and a slightly nutty finish.
This baked flounder pairs well with herby boiled or smashed potatoes and green sides like roasted broccoli, Greek green bean salad, or asparagus salad, making a balanced, colorful meal.
Use fresh or thawed flounder, pat dry before cooking to reduce moisture. Leftovers keep up to two days refrigerated, and reheat gently in a skillet. If baking frozen fillets, thaw thoroughly overnight. Adding Parmesan earlier may be needed if the fish cooks faster than expected.
Ingredients
- 1 ¼ pound flounder sole fillet will also work, fillet
- 2 zucchini halved and cut into ½-inch slices (half moons, medium
- 1 onion halved and cut into ½-inch slices (half moons, small; red variety
- kosher salt
- black pepper
- 3 garlic minced, cloves
- 2 teaspoons oregano dried
- ½ teaspoon paprika
- ½ teaspoon cumin
- lemon plus more lemon wedges for serving, juice of 2
- ¼ cup extra virgin olive oil up to 1/3 cup
- ½ cup Parmesan Cheese grated
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
- Use fresh or thawed flounder fillets and pat them dry to avoid excess moisture.
- Bake fish carefully to prevent overcooking; check after 7 minutes and add Parmesan as needed.
- Store leftovers in airtight container in the fridge for up to 2 days and reheat gently in a skillet.
- Pairs well with herby boiled potatoes, smashed potatoes, or green vegetable salads like roasted broccoli or asparagus salad.
Nutrition Information
Show DetailsNutrition 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.4
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