10+ Flounder Recipes to Try for Easy and Delicious Home Cooking

Flounder’s mild, tender flavor makes it a favorite for all sorts of easy dinners. If you like seafood or just want something light, these flounder recipes are worth a shot.

Cooking flounder doesn’t need to be complicated. With basic ingredients and a few simple steps, you’ll have dinner on the table fast.

Whether you go for baked, sautéed, or herby with lemon, flounder fits right into your routine.

1) Easy Garlic Parmesan Baked Flounder

Here’s a straightforward baked flounder recipe with garlic and Parmesan. You’ll just mix garlic, lemon, and Parmesan cheese for a quick, flavorful topping.

The fish stays moist in the oven, and the crust crisps up a bit. It’s one of those meals you can toss together after work.

Bake the flounder with veggies on the same pan if you want to skip extra dishes. Lemon and Parmesan keep things bright and fresh.

Ingredients

• Flounder fillets
• Garlic, minced
• Grated Parmesan cheese
• Lemon juice and zest
• Olive oil
• Salt and pepper

Cooking Instructions

1. Preheat oven to 375°F (190°C).
2. Mix garlic, Parmesan, lemon zest, salt, and pepper.
3. Place flounder on a baking sheet, drizzle with olive oil and lemon juice.
4. Spread the Parmesan mixture over fillets.
5. Bake for 12-15 minutes, until fish flakes easily.

2) Flounder Meunière with Browned Butter and Lemon

Flounder Meunière is a classic, simple dish that lets the fish shine. Lightly coat the fillets in flour, then cook them in browned butter for a rich, nutty flavor.

A squeeze of lemon cuts through the butter and brightens things up. If you like, toss on some parsley or capers.

This one cooks fast, so don’t wander off while it’s in the pan.

Ingredients

• 4 flounder fillets (about 6-8 oz each)
• ½ cup all-purpose flour
• Salt and pepper, to taste
• 3 tablespoons unsalted butter
• 1 lemon, juiced
• 2 tablespoons fresh parsley, chopped (optional)

Cooking Instructions

1. Season fillets with salt and pepper.
2. Dredge fillets in flour, shake off extra.
3. Heat butter in a skillet over medium until browned.
4. Cook fillets 2-3 minutes per side, until golden and cooked through.
5. Remove fish; add lemon juice to butter in pan.
6. Pour sauce over fillets and top with parsley.

3) One-Pan Mediterranean Baked Flounder with Vegetables

If you want a healthy, low-fuss dinner, try this one-pan Mediterranean flounder. Bake the fish with tomatoes, olives, and onions for extra flavor.

Finish with a squeeze of lemon and a sprinkle of Parmesan. The whole thing comes together in about half an hour.

You just pour the sauce over everything and bake. The fish stays tender and the veggies soften up nicely.

Ingredients:

• 4 flounder fillets
• 1 cup cherry tomatoes, halved
• 1/2 cup kalamata olives, pitted
• 1 small onion, sliced
• 1 lemon, juiced
• 1/4 cup grated Parmesan cheese
• 2 tbsp olive oil
• Salt and pepper

Cooking Instructions:

1. Preheat oven to 350°F (175°C).
2. Place flounder fillets in a baking dish.
3. Add tomatoes, olives, and onion around the fish.
4. Drizzle olive oil and lemon juice on top.
5. Season with salt and pepper.
6. Bake for 20-25 minutes, until fish is cooked through.
7. Sprinkle Parmesan cheese before serving.

4) Baked Flounder with Panko and Parmesan Topping

For a little crunch, bake flounder with a panko and Parmesan topping. The combo gives a mild cheesy flavor and a crispy finish.

Spread melted butter over the fish first. Then, mix panko and Parmesan and pile it on top.

Bake until the crust turns golden and the fish flakes. No deep frying needed for that crispy texture.

Ingredients

• 4 flounder fillets (about 4 ounces each)
• ¼ cup butter, melted
• ⅔ cup grated Parmesan cheese
• 1 cup panko bread crumbs

Cooking Instructions

1. Preheat oven to 425°F (220°C).
2. Spread melted butter over each fillet.
3. Mix Parmesan and panko together.
4. Sprinkle mixture over fillets.
5. Place on a baking sheet and bake for 15 minutes.
6. Check that fish flakes with a fork.

For more, check the Baked Flounder with Panko and Parmesan recipe.

5) Classic Pan-Fried Flounder with Lemon and Tarragon

Season the fillets with salt, pepper, and a little cayenne for a kick. Dredge them lightly in flour for a crisp crust.

Heat olive oil in a pan and fry the fillets 3-4 minutes per side. When they’re golden, they’re done.

Melt butter in a separate pan, add lemon juice and tarragon, and spoon it over the fish. It’s a simple finish but really makes the dish pop.

Ingredients

• 4 flounder fillets (6 to 8 ounces each)
• 1 cup all-purpose flour
• Salt and pepper
• Pinch of cayenne pepper
• 1 tablespoon olive oil
• 3 tablespoons butter
• Juice of 1 lemon
• 2 tablespoons fresh tarragon, chopped

Cooking Instructions

1. Season fillets with salt, pepper, and cayenne.
2. Lightly coat in flour.
3. Heat olive oil in a pan over medium heat.
4. Fry fillets 3-4 minutes per side until golden.
5. In another pan, melt butter until lightly browned.
6. Stir in lemon juice and tarragon.
7. Spoon sauce over the cooked fish.

Want more details? Check out this Flounder with Brown Butter, Lemon, and Tarragon recipe.

6) Flounder Fillets in Garlic Butter Sauce

A garlic butter sauce turns flounder into something special with almost no effort. Season the fillets, then cook them in a pan with melted butter and garlic.

After searing, slide the pan into the oven for a few minutes. A squeeze of lemon at the end keeps it light.

If you like, add a little smoked paprika for a hint of smokiness. It’s fast, rich, and not at all heavy.

Ingredients

• 4 flounder fillets
• 4 tablespoons butter
• 3 cloves garlic, minced
• Salt and pepper to taste
• 1 tablespoon lemon juice
• 1/2 teaspoon smoked paprika (optional)

Cooking Instructions

1. Preheat oven to 375°F (190°C).
2. Season fillets with salt and pepper.
3. Melt butter in a pan over medium heat.
4. Add garlic and cook for 1 minute.
5. Cook fillets 2-3 minutes per side.
6. Transfer pan to oven and bake 5 minutes.
7. Drizzle with lemon juice and sprinkle paprika, if using.
8. Serve warm.

7) Parmesan-Herb Crusted Flounder

This Parmesan-herb crusted flounder is one of those recipes you’ll want to keep in your back pocket. The fish gets topped with a crunchy mix of Parmesan and herbs.

You don’t need a ton of ingredients, but the flavor’s there. The crust bakes up golden in about 15 minutes.

It’s a quick dinner that still feels a bit special. Serve with veggies or a fresh salad if you’re feeling fancy.

Check out the full recipe at City Fish Market’s Flaky Parmesan-Herb Baked Flounder Recipe.

Ingredients

• 4 flounder fillets
• 1/2 cup grated Parmesan cheese
• 1/2 cup breadcrumbs
• 1 tablespoon fresh parsley, chopped
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 2 tablespoons melted butter

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Mix Parmesan, breadcrumbs, parsley, thyme, salt, and pepper.
3. Brush fillets with melted butter.
4. Press the Parmesan mixture on top of each fillet.
5. Place on a baking sheet lined with foil or parchment.
6. Bake 12 to 15 minutes, until the crust is golden and fish flakes.

8) Stuffed Flounder with Spinach and Cheese

Stuffed flounder is honestly pretty fun to make. Mix spinach with feta, cream cheese, and mozzarella for a creamy filling.

Spread the mixture over the flounder fillets and roll them up. Bake the stuffed fish in a simple sauce to keep it moist.

Lemon slices add a fresh, tangy kick as the fish bakes. This one’s surprisingly easy and feels a little fancy without much work.

Ingredients

• Flounder fillets
• Fresh spinach
• Feta cheese
• Cream cheese
• Mozzarella cheese
• Olive oil
• Lemon slices
• Salt and pepper

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Mix spinach, feta, cream cheese, and mozzarella into a paste.
3. Spread mixture on flounder fillets and roll them up.
4. Place lemon slices in an oiled baking dish and set fillets on top.
5. Drizzle olive oil and season with salt and pepper.
6. Bake for 20-25 minutes, until fish is cooked through.

9) Flounder with Bananas, Almonds, and Rum

This flounder dish brings together a mix of sweet and savory flavors. The mild fish cooks up fast and really gets along with caramelized bananas.

Toasted almonds? They bring just the right amount of crunch. I mean, who knew flounder could be this interesting?

A splash of rum gives the sauce a warm, rich touch. The whole thing is easy to pull off but looks pretty impressive.

You’ll pan-sear the fillets until they’re golden. Then, in the same pan, cook the bananas in butter and rum.

Finish by tossing toasted almonds on top before serving. It’s got a playful, almost tropical vibe.

Ingredients

• 2 lbs flounder fillets
• 2 ripe bananas
• 1/4 cup almonds
• 2 eggs, beaten
• 1 cup flour
• 2 tbsp canola oil
• 3 tbsp unsalted butter
• 1/4 cup rum
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• Pinch of nutmeg

Cooking Instructions

1. Mix salt, pepper, and nutmeg into the flour.
2. Dip each flounder fillet in beaten eggs, then dredge in the flour mixture.
3. Heat canola oil in a pan over medium heat (about 350°F / 175°C).
4. Sear the flounder for 3-4 minutes per side until golden. Set aside and keep warm.
5. In the same pan, melt the butter and toss in banana slices.
6. Let the bananas caramelize for about 2-3 minutes.
7. Pour in the rum and let it bubble and reduce a bit.
8. Toast almonds in a dry pan until they’re just golden.
9. Serve the flounder with bananas, almonds, and a drizzle of that rum sauce.

10) Lemon-Butter Baked Flounder with Fresh Parsley

Lemon-butter baked flounder is one of those go-to dishes when you want something simple but not boring. Coat the fish with melted butter, a good squeeze of lemon, and a bit of garlic.

The lemon gives it a real zing, and the butter keeps things tender. After baking, sprinkle plenty of fresh parsley on top for color and a burst of freshness.

You can have this ready in under 30 minutes. It goes great with rice or some quick veggies if you’re after a light meal.

Ingredients

• 4 flounder fillets
• 3 tablespoons butter, melted
• 2 tablespoons fresh lemon juice
• 2 garlic cloves, minced
• Salt and pepper to taste
• 2 tablespoons fresh parsley, chopped

Cooking Instructions

1. Preheat your oven to 375°F (190°C).

2. Grab a baking dish and lay out the flounder fillets.

3. In a small bowl, mix together melted butter, lemon juice, and garlic.

4. Pour that buttery mixture right over the fish.

5. Add a sprinkle of salt and pepper.

6. Bake for 15-20 minutes, or until the fish flakes easily.

7. Toss on some fresh parsley just before serving.