Flounder is a tasty fish that can be cooked in many ways. It has a mild flavor that works well with different seasonings and cooking methods.

You can bake, fry, or grill flounder to make delicious meals for your family.

These 15+ flounder recipes will give you new ideas for preparing this versatile fish. You’ll find easy options for quick weeknight dinners as well as fancier dishes for special occasions.

With so many choices, you can enjoy flounder more often and never get bored.

1. Pan-Seared Flounder with Lemon Butter

Pan-seared flounder with lemon butter is a quick and tasty meal. You’ll need flounder fillets, butter, lemon juice, and some basic seasonings.

Start by heating a skillet over medium heat. Season the flounder fillets with salt and pepper.

Add a bit of oil to the pan and cook the fish for 3-4 minutes per side until golden brown.

Remove the fish and set it aside.

In the same pan, melt some butter and add fresh lemon juice. Pour this sauce over your cooked flounder.

Serve your pan-seared flounder right away. It goes well with a side of vegetables or rice.

This dish is light, flavorful, and perfect for a weeknight dinner.

2. Baked Flounder with Herbs

Baked flounder with herbs is a tasty and easy dish you can make in under 30 minutes. The fish turns out flaky and full of flavor.

Start by preheating your oven to 350°F. Place the flounder fillets in a baking dish.

Mix butter with fresh herbs like parsley, oregano, or thyme. Spread this herb butter on top of the fish.

Sprinkle some bread crumbs and paprika over the fillets. This adds a nice crunch.

Bake for about 15-20 minutes until the fish flakes easily with a fork.

You can add lemon slices or capers for extra zest. This dish goes well with a side of steamed veggies or rice.

It’s a light and healthy meal that’s perfect for busy weeknights.

3. Flounder Piccata

Flounder Piccata is a tasty and simple dish you can make at home. To start, season flounder fillets with salt and pepper. Then coat them lightly in flour.

Heat olive oil in a skillet over medium-high heat. Cook the fillets for 2-3 minutes per side until golden brown.

The sauce is key to this recipe. Mix white wine, lemon juice, and capers in the pan. Cook for 30 seconds to blend the flavors.

Serve the fish with the sauce poured over top. Add some chopped parsley for extra color and flavor.

This light and zesty meal is perfect for a quick weeknight dinner.

4. Flounder Francese

Flounder Francese is a tasty dish that coats fish in a light egg batter before cooking. You’ll dip flounder fillets in flour, then eggs beaten with lemon juice.

Heat oil and butter in a skillet over medium heat. Cook the coated fillets until golden brown on both sides.

Make a sauce by sautéing shallots, then adding chicken broth, white wine, and lemon juice. Simmer to reduce slightly.

Serve the crispy fish with the bright, tangy sauce spooned over top. Add a sprinkle of fresh parsley for color and flavor.

This elegant yet simple preparation lets the delicate taste of flounder shine through. It’s perfect for a quick weeknight meal or dinner with friends.

5. Crispy Fried Flounder

Crispy fried flounder is a tasty dish you can make at home. Start by coating flounder fillets in beaten eggs and breadcrumbs.

Heat vegetable oil in a large skillet over medium-high heat. Fry the coated fillets for 4-5 minutes on each side until golden brown.

For a Chinese-style version, season the flounder with Shaoxing wine, salt, and white pepper before frying. This adds extra flavor to the crispy exterior.

The result is a fish with a crunchy golden crust and tender meat inside. Serve your fried flounder with lemon wedges and your favorite dipping sauce for a delicious meal.

6. Flounder Tacos with Mango Salsa

Flounder tacos with mango salsa offer a tasty twist on classic fish tacos. You can make these in about 30 minutes.

Start by seasoning flounder fillets with spices like paprika, garlic powder, and cumin.

Cook the fish in a hot oven or on the grill until it flakes easily.

While it cooks, prepare the mango salsa. Mix diced mango, red onion, jalapeño, lime juice, and cilantro in a bowl.

Warm up some corn tortillas. Add the cooked flounder and top with the fresh mango salsa.

You can also add other toppings like avocado or sour cream if you like.

These tacos are light, fresh, and perfect for a quick dinner. The sweet mango salsa balances nicely with the mild flounder.

7. Grilled Flounder Fillets

Grilled flounder fillets are a tasty and healthy option for your next meal. You can prepare them easily with a few simple ingredients.

Start by marinating the fillets in olive oil, lemon juice, and herbs like parsley and thyme. This adds flavor and keeps the fish moist.

Heat your grill to medium-high. Clean and oil the grates to prevent sticking.

Grill the fillets for about 3-4 minutes per side. The fish is done when it flakes easily with a fork.

For best results, use a grilling mat or foil to keep the delicate fish from falling apart. Serve your grilled flounder with a side of vegetables or rice for a complete meal.

8. Flounder in White Wine Sauce

Flounder in white wine sauce is a delicious and easy dish to prepare. You can make it in about 20 minutes, perfect for a quick weeknight dinner.

Start by lightly coating the flounder fillets in flour. Cook them in a pan with butter until golden brown.

For the sauce, combine white wine, lemon juice, and capers. Add this mixture to the pan after removing the fish. Let it simmer briefly to reduce.

Pour the sauce over your cooked flounder and garnish with fresh parsley. This creates a light, flavorful meal that pairs well with steamed vegetables or rice.

9. Stuffed Flounder with Crabmeat

Stuffed flounder with crabmeat is a fancy yet easy-to-make seafood dish. You can impress your guests with this restaurant-quality meal at home.

Start by preheating your oven to 375°F (190°C).

Mix lump crab meat, breadcrumbs, mayo, Parmesan cheese, parsley, mustard, lemon juice, and seasonings in a bowl.

Place the flounder fillets in a baking dish. Spoon the crab mixture onto each fillet and spread it evenly. Drizzle melted butter over the top.

Bake for 20-25 minutes until the fish is cooked and the topping is golden brown. Let it rest for a few minutes before serving. Garnish with lemon wedges for a fresh touch.

10. Blackened Flounder with Cajun Spices

Blackened flounder with Cajun spices brings a taste of Louisiana to your dinner table. Start by patting the fish fillets dry and rubbing them with olive oil.

Mix Cajun seasoning with salt, pepper, and dried herbs. Press this spice blend onto both sides of the fish.

Heat a cast-iron skillet until it’s very hot. Place the seasoned flounder in the pan and cook for 2-3 minutes per side. The high heat creates a flavorful, crispy crust.

Serve your blackened flounder with a squeeze of lemon juice. You can pair it with rice or roasted veggies for a complete meal.

This dish is quick to make but packed with bold flavors.

11. Flounder with Garlic Parmesan Crust

This tasty dish combines flounder’s mild flavor with a crispy, cheesy topping. To make it, preheat your oven to 425°F.

Season flounder fillets with salt and pepper. Mix grated Parmesan cheese, breadcrumbs, and minced garlic on a plate.

Coat the fish in this mixture, then place on a greased baking sheet. Drizzle with a bit of olive oil.

Bake for about 10-15 minutes until the fish flakes easily and the crust is golden brown. The exact time may vary based on fillet thickness.

This recipe gives you a light yet satisfying meal that’s quick to prepare. It works well for both weeknight dinners and special occasions.

12. Mediterranean Flounder en Papillote

Mediterranean Flounder en Papillote is a tasty way to cook fish. You wrap flounder in parchment paper with Mediterranean ingredients.

Start by seasoning flounder fillets with salt and pepper. Place them on parchment paper squares.

Add olives, artichokes, cherry tomatoes, and lemon slices on top. Drizzle with olive oil and sprinkle with herbs like basil or oregano.

Fold the parchment to seal the fish inside. Bake at 400°F for 12-15 minutes until the fish flakes easily.

This method keeps the fish moist and infuses it with Mediterranean flavors. It’s a healthy, easy dinner option.

13. Panko-Crusted Flounder with Tartar Sauce

Panko-crusted flounder is a tasty dish that’s easy to make. You’ll love its crispy texture and mild flavor.

To prepare, dip flounder fillets in beaten egg, then coat them in seasoned panko breadcrumbs. Pan-fry the fish until golden brown and crispy.

Serve your flounder with homemade tartar sauce. Mix mayo, chopped pickles, and lemon juice for a tangy complement to the fish.

This dish pairs well with steamed veggies or a fresh salad. It’s a great option for a quick weeknight dinner or a special meal with friends.

14. Flounder with Tomato Basil Relish

This dish brings together the mild flavor of flounder with a zesty tomato basil relish. Start by seasoning flounder fillets with salt and pepper.

Grill the fish for 4-5 minutes per side until cooked through. While it cooks, make the relish by blending tomatoes, onion, garlic, vinegar, and basil.

Slowly add olive oil to the blended mixture and season to taste. Serve the grilled flounder topped with the fresh tomato basil relish.

This light and flavorful meal pairs well with a simple salad or steamed vegetables. It’s perfect for a quick weeknight dinner or casual entertaining.

15. Flounder with Capers and Olives

This recipe brings a Mediterranean twist to flounder. You’ll combine the fish with briny olives and tangy capers for a burst of flavor.

Start by cooking tomatoes and garlic in a pan. Add white wine, lemon juice, and half the basil. Stir in olives and capers.

Reduce the heat and mix in some Parmesan cheese. Let the sauce thicken for about 15 minutes.

Place flounder fillets in a baking dish and pour the sauce over them. Bake until the fish is cooked through and flakes easily.

This dish pairs well with crusty bread or a side of pasta. It’s a quick and tasty way to enjoy flounder with bold Mediterranean flavors.

Health Benefits of Flounder

Flounder offers many nutritional benefits and can support heart health. This fish is packed with important nutrients while being low in calories.

Nutritional Value

Flounder is a great source of lean protein. It provides about 20 grams of protein per 3-ounce serving. This fish is low in calories, with only around 100 calories per serving.

Flounder contains vitamin B12, which helps make red blood cells. It’s also rich in selenium, an antioxidant that protects your cells.

You’ll get a good dose of vitamin D from flounder too. This nutrient is key for strong bones.

The fish provides phosphorus, another mineral that keeps bones healthy. Flounder also has small amounts of other vitamins and minerals like magnesium and potassium.

Heart Health

Eating flounder can be good for your heart. It’s a source of omega-3 fatty acids, which help reduce inflammation in your body. These healthy fats may lower your risk of heart disease.

Flounder is low in saturated fat. Choosing it over fattier meats can help control your cholesterol levels.

This fish is also naturally low in sodium, which is good for blood pressure.

The lean protein in flounder supports heart health too. It can help you maintain a healthy weight. Being at a healthy weight puts less strain on your heart.

Cooking Techniques for Flounder

Flounder is a tasty fish that can be cooked in many ways. Here are two popular methods to make delicious flounder dishes.

Grilling

Grilling flounder gives it a nice smoky flavor. Start by patting the fish dry with paper towels.

Brush both sides with oil and season with salt and pepper.

Heat your grill to medium-high. Clean and oil the grates to prevent sticking.

Place the flounder on the grill and cook for 3-4 minutes per side. The fish is done when it flakes easily with a fork.

For added flavor, try adding lemon slices or herbs to the grill.

You can also wrap the flounder in foil with butter and seasonings before grilling. This helps keep the fish moist.

Baking

Baking is an easy way to cook flounder without much fuss. Preheat your oven to 400°F (200°C).

Grease a baking dish with oil or butter. Place the flounder fillets in the dish and season them.

You can use simple salt and pepper or try a mix of herbs and spices. Drizzle with melted butter or olive oil.

Bake for 10-12 minutes until the fish is opaque and flakes easily.

For extra flavor, top the fillets with breadcrumbs or Parmesan cheese before baking. You can also add lemon slices or fresh herbs on top.

Selecting and Storing Flounder

Getting the best flounder is key for tasty meals. Learn how to pick fresh fish and keep it in top shape at home.

Choosing Fresh Flounder

Look for bright, clear eyes when picking flounder. The skin should be shiny and moist.

Fresh flounder has a mild, ocean-like smell. Avoid fish with cloudy eyes or a strong fishy odor.

Press the flesh gently. It should spring back and not leave a dent.

Check that the gills are bright red or pink, not brown or slimy.

Whole flounder is often the freshest option. If you’re buying fillets, make sure they’re firm and not falling apart.

Proper Storage Methods

Keep flounder cold to maintain its quality. Put it in the fridge as soon as you get home.

Use it within 1-2 days for the best taste and texture.

Store whole flounder on a bed of ice in a container. Cover it with plastic wrap, then poke holes to let air flow.

For fillets, wrap them tightly in plastic or put them in a sealed container.

If you’re not using the fish soon, freeze it. Wrap flounder tightly in plastic wrap, then in foil.

Label it with the date. Use frozen flounder within 3-4 months for the best quality.

To thaw, move the fish to the fridge overnight. Don’t thaw at room temperature, as this can let bacteria grow.