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This baked Flounder recipe is a quick sheet pan, healthy baked fish recipe, packed with simple delicious flavor, and ready in under 15 minutes. Perfect for quick weeknight dinners.
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When spring rolls around, I’m all in on fish, asparagus… and quick and easy healthy dinners.
This baked fish recipe covers it all.
When you need to get dinner on the table — and you’re hoping for delicious, easy, and healthy, this is a recipe you’ll want to add to your regular meal rotation.
In the spring, I love to serve it with asparagus, in other seasons, I choose a seasonal vegetable that can cook quickly on the sheet pan with this fish.
What is Flounder?
Flounders are demersal fish that feed on the bottom of the sea. They are flatfish found primarily in the warm coastal waters of the North Atlantic and Pacific Oceans.
Flounder has a delicate texture and a mild, slightly sweet flavor. Similar to cod and its larger counterpart, halibut.
How are Flounders Sold?
Flounders are generally sold as whole fish or thin fillets. Although the skin is edible, they are most often skinned.
Is Flatfish the Same as Flounder?
“Flatfish” is a descriptive name for hundreds of different species of fish.
Webster dictionary defines flatfish as, “any of an order (Pleuronectiformes) of marine typically bottom-dwelling bony fishes (such as the halibuts, flounders, turbots, and soles) that as adults swim on one side of the laterally compressed body and have both eyes on the upper side.”
Any flatfish can be substituted in this Baked Flounder recipe. Here are some ideas you can easily swap the flounder for:
What to Serve with Baked Flounder?
- Grilled or steamed vegetables; broccoli, asparagus, onions, peppers are a few easy ideas
- Potatoes are always delicious as a side to fish.
- Pasta, especially when toss in a light lemon sauce
- Greens; wilted greens like spinach, kale and collars
- Salad is always delicious as a light side.
- Quinoa, I particularly like our Instant Pot Zucchini and Lemon Quinoa but a Quinoa Salad is delicious too.
Baked Flounder Ingredients
Specific measurements for this easy baked fish recipe are at the bottom of this post, but here’s all you will need to gather to make this recipe:
- 4 Flounder fillets
- Fresh lemon (for zesting and serving)
- Olive Oil
- Crushed black peppercorns
- Garlic cloves
- Fresh parsley for serving
How to Make Baked Flounder
Preheat the oven to 425° and coat a baking sheet with nonstick cooking spray or line with parchment or foil for easy cleanup.
Step 1: Combine the spice rub
Combine lemon zest, olive oil, peppercorns, salt, and garlic cloves in a small bowl.
Step 2: Apply the Rub on the Flounder
Place fillets on the prepared baking sheet. Rub the garlic mixture evenly over the fillets.
Step 3: Bake the Flounder
Bake for 8 minutes or until fish flakes easily when tested with a fork. Serve with lemon wedges and sprinkled with fresh chopped parsley.
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- 2 tablespoons grated lemon zest (about 2 lemons)
- 1 tablespoon extra virgin olive oil
- 1 1/4 teaspoons black peppercorns, crushed
- 1/2 teaspoon salt
- 2 garlic cloves, minced
- 4 (6-ounce) flounder fillets
- Lemon wedges and fresh parsley for serving
- Preheat the oven to 425° and coat a baking sheet with nonstick cooking spray.
- Combine lemon zest, olive oil, peppercorns, salt, and garlic cloves in a small bowl.
- Place fillets on the prepared baking sheet. Rub the garlic mixture evenly over the fillets.
- Bake for 8 minutes or until fish flakes easily when tested with a fork. Serve with lemon wedges and sprinkled with fresh chopped parsley.
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Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 42Total Fat: 3gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 266mgCarbohydrates: 3gFiber: 1gSugar: 1gProtein: 0g