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GET IT NOWMy Buttery Baked Flounder Recipe Melts In Your Mouth
I enjoy most kinds of white fish, but this flounder recipe was a happy accident when I couldn’t find halibut one day. I knew that they’re in the same family, so I gave this one a chance — and was so happy with the decision. Here’s why:
- Delicate and flaky, with a mild flavor – My baked flounder recipe is light, buttery, and a little sweet. The small, delicate flakes practically melt in your mouth! And the flavor is milder than other whitefish (like baked halibut, cod, snapper, or haddock) — perfect if you don’t like a strong fishy taste.
- 6 simple ingredients – Plus salt & pepper. I like to let the natural flavor of the fish shine, and don’t want too many strong flavors overpowering the mild taste.
- Quick and easy – This is one of the easiest flounder recipes I’ve ever seen. Not only is it a solid choice for weeknight meals, I actually prefer this cooking method because this delicate texture can fall apart when flipping.
If you love a delicate, flaky fish like I do and want an affordable option, this one’s for you. Make it with me!
Ingredients & Substitutions
Here I explain the best ingredients for my baked flounder recipe, what each one does, and substitution options. For measurements, see the recipe card.
- Flounder Fish – You can use fresh flounder fillets if you can get them (I’m jealous!). I usually have to buy frozen ones, but the upside is they cost less. Thaw them in cold water, or in the fridge overnight, before cooking.
- Olive Oil – I used regular olive oil, but extra virgin olive oil or avocado oil work, too. I always have all 3 on hand, and use them pretty interchangeably.
- Butter – While many of my fish recipes use only olive oil, I opted for a combination of olive oil and melted butter for this flounder recipe. Since it’s a leaner, milder fish than most, I find it benefits from a little buttery flavor! My butter was unsalted, but you could use salted and just reduce the amount of added salt a bit. If you need to avoid dairy, feel free to just use 2 tablespoons of olive oil instead of 1 tablespoon each of butter and oil.
- Lemon Juice – For a light and bright touch. Lime juice also works, but I prefer lemon here.
- Spices – Smoked paprika (or regular is fine), garlic powder, sea salt, and black pepper. If you like, you can add dried or fresh herbs, like thyme or oregano, but I find that too many spices easily overpower flounder.
How To Cook Flounder
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
- Brush. Pat the fish fillets dry with paper towels and place them on a rimmed sheet pan or in a baking dish, without overlapping. In a small bowl, whisk together the melted butter, olive oil, and lemon juice. Brush the butter mixture onto both sides of the flounder.
- Season. In a separate small bowl, stir together the paprika, garlic powder, salt and pepper. Season both sides liberally with the seasoning mixture.
- Bake. Cook the flounder recipe in the oven until it flakes easily with a fork. You can serve it as-is, but I like to garnish with lemon wedges and a sprinkle of fresh parsley.
My Recipe Tips
- Don’t crowd the pan. Make sure to leave space between the fillets, so that they cook evenly. Crowding will increase the baking time, but even worse, leads to uneven cooking.
- Pre-mixing the seasonings saves time. I mix the seasonings together and sprinkle them onto the fillets all at once for this flounder recipe. This method is more convenient, because you don’t have to split each individual spice amount in two (for each side of the fish). But, it’s an extra dish to wash, so oftentimes I just sprinkle on the seasonings directly. Once you get the hang of the amounts, you can even eyeball them.
- Use a meat thermometer for moist, flaky results. Baking time can vary depending on the thickness of the fish. I always check the thickest part with a meat thermometer, usually after 10 minutes. The ideal internal temperature is 135-140 degrees F. You can cook it to 145 degrees F, but in my experience it starts to get dry by then. If you don’t have a thermometer, you can test for doneness by flaking with fork — just don’t wait until it looks dry.
- Remove the fish from the pan gently. Since flounder is so delicate, it can fall apart easily. I recommend using a fish spatula like this to transfer it to plates for serving.
- Add a sauce if you want to get fancy. I don’t think it absolutely needs it, but I still can’t stop thinking about the time I drizzled lemon butter sauce over this baked flounder recipe. So amazing!
Baked Flounder Recipe (Easy, Flaky, Fast!)
My baked flounder recipe makes flaky, buttery fish in 20 minutes! You only need a few simple ingredients: olive oil, butter, lemon, & spices.
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Instructions
Tap on the times in the instructions to start a kitchen timer.
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Preheat the oven to 400 degrees F (204 degrees C). Pat the fish fillets dry with paper towels and place on a rimmed baking sheet.
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In a small bowl, whisk together melted butter, olive oil, and lemon juice. Brush the butter mixture onto both sides of each fish fillet.
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In a separate small bowl, stir together the paprika, garlic powder, salt and pepper. Season both sides liberally with the seasoning mixture.
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Bake flounder in the oven for 12-15 minutes, until the fish flakes easily with a fork or reaches an internal temperature of 140 degrees F (60 degrees C). (You can cook to 145 degrees F if you like, but it’s more moist and tender at 140 degrees F.) Time can vary depending on the thickness of the fish, so check at 10 minutes.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 flounder fillet
- Tips: Check out my recipe tips above to help you get evenly cooked, flaky flounder every time, remove it from the pan without tearing, and a seasoning shortcut.
- Storage: Keep leftovers in an airtight container in the fridge for up to 3 days. You can warm them up again, or use them as your protein on fish tacos or my taco bowl.
- Reheat: When reheating, I like to bake flounder at 325 degrees F until warm, as the lower temperature is less drying. The microwave at low power works okay, but dries it out more easily.
- Freeze: You can keep cooked flounder in the freezer for up to 3 months, or raw for up to 12 months. Thaw overnight in the refrigerator.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
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Baked Flounder Recipe
Serving Ideas
Since the flavor is so mild and neutral, my baked flounder recipe goes with just about any side dish! Here are some easy ideas I make often:
- Vegetables – You can roast veggies that cook at the same temperature together with this flounder recipe, and just swap the positions of the pans as needed. My oven roasted asparagus takes almost the same amount of time, so that’s my favorite option. You could also roast broccoli or roast cauliflower, which take a little longer than the fish (so just get them started first), or air fry cauliflower for a faster side. If you want to make your side in parallel with the fish, my mixed sauteed vegetable recipe can use whatever you’ve got!
- Starches – For a more filling meal, serve the fish over a base of rice or a baked sweet potato. I make cauliflower rice or cauliflower mash more often, which satisfy the craving for me.
- Salads – Baked flounder pairs well with just about any salad for a light meal. I recently loved it over my Cobb salad (instead of chicken) after I tried a similar combo at a restaurant. It’s also yummy alongside light, fresh spring and summer salads, like my Mediterranean salad, strawberry spinach salad, or burrata salad.
More Baked Fish Recipes
Baking fish makes the perfect weeknight meal. Here are more of my easy ways to serve it:
72 Comments
LAD
0Easy recipe during the week n not a lot of time..thank you…look forward to more easy recipes.
Wholesome Yum D
0Thanks so much! I’m really glad it helped on a busy weeknight. I’ve got plenty more easy recipes coming your way, can’t wait for you to try them.
Mari
0As a pescatarian I only eat fish and this recipe is simple, great tasting. It went well with mix veggies (seasoned exactly the same) and mashed potatoes. So EASY I make it weekly but with a different side each time.
Maya | Wholesome Yum
0Thank you for sharing, Mari! That sounds like a wonderful meal and I’m so glad to hear you make my recipe weekly. Happy holidays!
Odell
0This recipe turned out very good. I was very pleased with the results.
Wholesome Yum D
0I’m so happy to hear that, Odell! I’m glad you were pleased with how it turned out. Thanks for giving it a try!
Robert W Williams
0My son in law is a fishing guide out of South Padre Island, Texas. It’s Flounder time here in Texas and he has sent and will be sending more fresh Flounder. We received 6 cleaned and fileted Flounder (HUGE) he caught Wednesday night, shipped frozen on dry ice and we received it this morning via UPS overnight. Soooooo, I’ve cooked fish a billion ways and was looking for a new and exciting recipe. With Flounder you can do just about anything but the majority of the recipe’s are for baked Flounder. Baked is tasty for sure but I was wanting something different. Got any ideas?
Maya | Wholesome Yum
0Hi Robert, You can use flounder with my sea bass recipe or halibut recipe for other cooking methods.
Kim Kneece
0This recipe was so easy, and simply delicious! The second time I made it, I used garlic butter seasoning instead of melted butter, and it tasted great.
Wholesome Yum D
0That garlic butter seasoning sounds like a perfect twist, Kim! I’m so happy you liked the recipe!
Judy
0I made this the other day. I didn’t use butter as it’s something I don’t use a lot but used olive oil. I put crushed macadamia nuts on top. Baked 400 degrees for 13 minutes. Delicious 😋
Maya | Wholesome Yum
0Thank you for sharing, Judy! Macadamia nuts on top sounds amazing.
Sandra Witt
0I loved the seasonings on this fish. Unfortunately, I think my oven might’ve been hotter or my fish might’ve been thinner than in the recipe. I checked it at 10 minutes, and it was already too done and a little bit dry. Next time I will check it at eight minutes. I definitely will make it again.
Maya | Wholesome Yum
0I’m glad you loved the seasonings, Sandra! Yes, I would check sooner next time if you think your oven runs hot or you have thin fillets.
deann.sewell
0Maya, Do you know any reason that this recipe wouldn’t work for Trout as well? Do you have a recipe for trout? Thank you, DeAnn
Maya | Wholesome Yum
0Hi Deann, Sure, you can use the same seasonings for trout if you like. I also have a rainbow trout recipe and a steelhead trout recipe.
Debbie Slocum
0I have made it for dinner a few times now and it’s very good. I like it because it’s easy to make. It’s just a few ingredients thank you.
Maya | Wholesome Yum
0I’m so glad you liked it, Debbie! Enjoy.
Anna K
0This is amazeeeee!!! My sister generally doesn’t like fish much, but I made this, and she LOVES it!!! Thank you so much for this easy and delicious recipe! <3
Maya | Wholesome Yum
0Thank you so much, Anna! I’m so glad even your sister who doesn’t like fish loved this recipe. Hope you make it again soon!
Deb C
0Great recipe. Easy and flavorful.
Diane Markey
0I made this recipe using swai and we both loved it. Super easy and very tasty.
My hubby usually likes the recipes that look like they’ve been fried, but he gave this a high rating.
Maya | Wholesome Yum
0That’s awesome, Diane! I’m so glad you and your husband enjoyed this flounder recipe.
Maya | Wholesome Yum
0Thanks, Deb! I’m glad you enjoyed it.
Debbie Dudley
0This is the most awesome flounder recipe I have ever used. The filets were medium in size and only had to cook them 10 minutes. They were at 143 degrees, moist and the seasoning was awesome. I give this a 5 star rating and would advise anyone to try it if you like spicy taste.
Maya | Wholesome Yum
0Awww, I’m honored to hear it’s your favorite, Debbie! Enjoy!
Tammy
0My husband and his father loved this recipe. It was very easy to make. Just have to be sure all sides are finished and serve straight from the oven. It is best hot and cools very quick.
Julie Ervin
0Excellent!
Jo
0Love this easy recipe with only simple, easy-to-prep ingredients, making for yummy, quick dinner!
Maya | Wholesome Yum
0I’m so glad you loved it, Jo! Enjoy your dinner.
Lynda Kolbenheyer
0This was so easy, light and delicious. I’d prefer a firmer fish like yellow snapper or even mahi. I’d make this again for sure.
Maya | Wholesome Yum
0I’m glad you liked it, Lynda! You can make this recipe with other fish next time if you like, too.
Jeremiah White
0What if you don’t have unsalted butter? Will the dish not be as good?
Maya | Wholesome Yum
0Hi Jeremiah, I use unsalted butter in most of my recipes to better control the salt, plus sea salt separately is usually better quality than the salt they put in salted butter. You can totally use salted butter, though. You could use a tiny bit less sea salt in the recipe, but honestly since it’s only a tablespoon of butter, it won’t be a huge difference either way.
Petrina
0Extremely salty.
Maya | Wholesome Yum
0Hi Petrina, Sorry to hear your flounder turned out too salty for you. Just to confirm, you had 20 ounces of flounder and 1 teaspoon of salt? This amounts to about 3/4 teaspoon per pound, so shouldn’t be too salty if you used the right amounts, but of course salt is very individual. Feel free to use less next time.
Julia
0This dish was easy and delicious. The fish was moist and very flavorful. I had whiting, it was great, I think the flavors will work on any fish. It will definitely make the dinner rotation. Thank you!!
Maya | Wholesome Yum
0Thank you, Julia! Yes, this recipe would work great with most types of fish. Enjoy!
Shelly
0Turned out pretty yummy! I normally bake tilapia with sweeter flavors but wanted a change of taste. This had me at smoked paprika LOL The flavors were phenomenal. I did use less lemon juice than called for because i didn’t have enough on hand, but it turned out to be the perfect amount for my taste. Thanks Maya!
Maya | Wholesome Yum
0Thank you, Shelly! This recipe is for flounder, but I’m glad you liked it with tilapia. Agree, smoked paprika is the best!
Colleen
0I made the recipe exactly as suggested and the flounder was positively delicious! Thank you!
Maya | Wholesome Yum
0I’m so glad you liked it, Colleen! Enjoy!
Mike M
0“In a small bowl, whisk together melted butter, olive oil, and lemon juice. Brush the butter mixture onto both sides of each fish fillet.”
I poured olive oil and lemon juice directly on the flounder and put unmelted thin pads of butter on top. Don’t do what I did. I think I used too much. The flounder came out semi-mushy. Five stars because I did not follow directions, yet it still tasted pretty good.
Maya | Wholesome Yum
0Hi Mike, Sorry to hear your fish didn’t turn out as expected. Your cooking method is not likely the cause that it turned out mushy. It could be that you overcooked it (more common with thin fillets), or if it was previously frozen, if you thawed it and it wasn’t very dry, it might have absorbed some of the ice crystals as water. Hope this helps for next time, and I hope you liked the flavor otherwise!
Tannia
0I have made your recipe twice. I cut down on the smoked paprika mixture because it was too spicy for our taste. Delicious.
Maya | Wholesome Yum
0Thank you, Tannia! Smoked paprika shouldn’t be spicy, but if you mean just the flavor, yes, it’s easy to adjust to your preference. I’m glad you liked it otherwise!
Donna Fleming
0My husband isn’t fond of fish, but he liked this flounder and said that he would like to eat it again. I liked it, too.
Deb
0Just cooked this recipe. Had it all set to go and found out I was out of lemon juice. Orange juice to the rescue, and it was great. Served with rice and broccoli. Great dinner. We are adding 2 servings of fish a week to our menu. This was so refreshing. Can’t wait to try some of your other recipes.
Maya | Wholesome Yum
0Thank you for sharing, Deb! Good to know that it works well with orange juice.
Brenda
0Delicious! Added to my go to recipe list.
Bill Hoyler
0Easy to make, tasty and healthy.
Kim
0What a GREAT recipe! I made this for dinner tonight with frozen flounder filets. My family raved and my son absolutely LOVED this!! Will make again!!
Tina
0How long did it take frozen?
Evie
0We love flounder and this was a new way to prepare the fish. Super easy and truly delicious! The paprika added a lot of the flavor.
Ara
0The seasoning on this flounder is just right. Not too overpowering, but adds so much flavor. And the fish turned out perfectly flaky. So good!
Raine
0The fish turned out perfect! I really love how simple it was to cook but it tasted so amazing!
Maris
0Loved the no-fuss seasoning—smoked paprika, garlic powder, salt, and pepper. Kept things simple and let the flounder’s natural flavor shine.
Bruce Nagel
0The instructions were clear and the results delicious. A very nice quick and easy dinner.
Kirstin Brown
0This flounder recipe was absolutely delicious! It was a refreshing change from our old recipes. The seasoning on the flounder was tasty with just the right amount of spice and it was a big hit with my family. This recipe will be used again and again! Thank you!
Bob
0I used 1/2 tsp of salt and it was still too much.
Wholesome Yum D
0Hi Bob, Sorry this recipe didn’t meet your expectations. Feel free to reduce or omit the salt.
Jon
0Would be nice to know what temp to bake it at. Should I just guess?
Wholesome Yum D
0Hi Jon, It seems like you missed step 1 that says to preheat the oven to 400 degrees F.
Sheri Casey
0We made this recipe tonight and it was SO good!! The whole family loved it.
Judith Drake
0My flounder was mushy inside despite a reaching 145 temp, Any ideas?
Wholesome Yum D
0Hi Judith, This can sometimes happen if you you frozen fish.
Kristen Chang
0My fish was soggy wet on the bottom even though I blotted it prior to baking. The spice mix was a little too spicy hot for me but less would be good next time. Might pan fry next time as well. Thanks!
Sally
0I love flounder, and this was a great recipe, I made double and had it for two nights, made a busy Wednesday meal SO much easier!
Sam
0We were fortunate enough to catch flounder big enough to keep while on vacation recently and we used this recipe to cook it. Wow, so buttery and delicious.
Lorna
0I made this baked flounder recipe for our dinner, and it was a total hit! I love how it turned out so flavorful and flaky! I would recommend giving it a try!
Zara
0Ok you were not kidding when you said this was easy and fast to make, I made it for a quick dinner date for my husband and I, it was tender and flaky and the flavours of the paprika with the lemon was divine.
Clover
0I made this recipe, and it was so good. I had a really hard time getting the fish to flake, but I just kept at it and eventually it worked. Also, I accidentally left the butter out of the first batch, so I added some lemon juice. It was delicious!