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

You can bake, fry, grill, or steam flounder to create delicious meals.

These flounder recipes will give you lots of options for quick and easy dinners. Whether you want something simple like lemon garlic butter flounder or more unique like Thai-style steamed flounder, you’ll find ideas to try.

The recipes use common ingredients and straightforward cooking techniques that anyone can do at home.

1. Baked Flounder with Lemon and Herbs

Baked flounder with lemon and herbs is a quick and tasty dish you can make in under 30 minutes.

Start by placing flounder fillets in a baking dish and seasoning them with salt and pepper.

Drizzle melted butter over the fish and top with lemon slices. Sprinkle fresh herbs like parsley over the fillets.

Bake the flounder at 450°F for 12-15 minutes until it turns opaque in the center. Be careful not to overcook, as the fish can become dry.

This simple recipe lets the delicate flavor of the flounder shine through. The lemon adds brightness while the herbs provide a fresh taste.

2. Pan-Seared Flounder with Garlic Butter

Pan-seared flounder with garlic butter is a tasty and quick meal. You can make it in about 15 minutes.

Start by patting the flounder dry with paper towels. Season it with salt and pepper.

Heat a large skillet over medium-high heat with some oil.

Place the flounder in the hot pan. Cook for 2-3 minutes on each side until golden brown. Remove the fish and set it aside.

In the same pan, melt butter and add minced garlic. Cook for 30 seconds until fragrant. Pour this garlic butter over the cooked flounder.

Serve your pan-seared flounder hot with lemon wedges on the side. It goes well with rice or vegetables.

3. Flounder Tacos with Mango Salsa

Flounder tacos with mango salsa offer a tasty twist on classic fish tacos. You can easily make this dish in about 20 minutes.

Start by seasoning flounder fillets with garlic powder, smoked paprika, salt, and pepper. Cook the fish in a skillet until golden brown on both sides.

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

Warm some tortillas and assemble your tacos. Place the cooked flounder in each tortilla and top with the fresh mango salsa.

These tacos combine mild, flaky fish with sweet and tangy salsa for a light, refreshing meal. They’re perfect for a quick weeknight dinner or casual gathering with friends.

4. Stuffed Flounder with Crabmeat

Stuffed flounder with crabmeat is a tasty seafood dish you can make at home. It combines tender flounder fillets with a rich crab stuffing.

To make the stuffing, mix crabmeat, breadcrumbs, mayonnaise, and seasonings like Old Bay. Spread this mixture between two flounder fillets or roll it up inside a single fillet.

Place the stuffed flounder in a baking dish and cook it in a preheated 375°F oven. Bake for about 20-25 minutes until the fish is cooked through and the stuffing is golden brown.

Serve your stuffed flounder hot with lemon wedges for squeezing over the top. This dish pairs well with a side of vegetables or rice.

5. Flounder Piccata with Capers

Flounder piccata is a tasty dish that combines delicate fish with a zesty sauce. You’ll love how the tender flounder pairs with tangy capers and bright lemon flavors.

To make this recipe, coat thin flounder fillets in flour and pan-fry them until golden.

The sauce comes together quickly with white wine, lemon juice, and capers.

This light meal cooks in under 15 minutes, perfect for busy weeknights.

Serve your flounder piccata with a side of pasta or vegetables for a complete dinner.

For a low-carb version, skip the flour coating. The dish will still be flavorful and satisfying. You can also try this piccata recipe with other mild white fish like sole or tilapia.

6. Grilled Flounder with Dill Sauce

Grilled flounder with dill sauce is a tasty and simple dish. You can cook the fish on an outdoor grill or indoor grill pan.

Season the flounder fillets with salt and pepper. Grill for 3-4 minutes per side until cooked through.

For the sauce, mix sour cream, fresh dill, lemon juice, and a pinch of salt. The creamy dill sauce adds a tangy flavor that goes well with the mild fish.

Drizzle the sauce over the grilled flounder just before serving. Pair it with grilled veggies or a light salad for a complete meal.

This recipe is quick to make and perfect for warm weather dinners. The fresh flavors will impress your family or guests.

7. Flounder Ceviche with Avocado

Flounder ceviche with avocado is a refreshing and easy-to-make dish. You’ll need fresh flounder, limes, salt, garlic, cilantro, red onion, and avocado.

Cut the flounder into small cubes and marinate it in lime juice. The acid will “cook” the fish. Add salt and minced garlic to tenderize it.

Mix in diced red onion, chopped cilantro, and cubed avocado. For extra flavor, you can include diced jalapeno or chili pepper.

Chill the mixture in the fridge for about 30 minutes before serving. This dish is perfect for hot summer days or as a light appetizer.

8. Parmesan Crusted Flounder

Parmesan crusted flounder is a tasty and simple dish. You can make it in about 30 minutes. It’s perfect for a quick weeknight dinner.

To make this dish, you’ll need flounder fillets, grated Parmesan cheese, and breadcrumbs. You’ll also need some butter, olive oil, and seasonings.

First, dip the flounder in egg. Then coat it with a mix of Parmesan and breadcrumbs.

Cook the fish in a skillet with butter and oil for a few minutes on each side.

The result is a crispy, cheesy crust with tender fish inside. Serve it with lemon wedges and your favorite sides for a full meal.

9. Flounder in White Wine Sauce

Flounder in white wine sauce is a tasty dish you can make at home.

Start by dredging the fish in a light flour coating. This helps create a crispy exterior.

Next, prepare the sauce. Melt butter in a pan and sauté some chopped shallots. Add white wine, lemon juice, and chicken broth. Let it simmer to reduce slightly.

Cook the flounder in a separate pan until it flakes easily. Pour the white wine sauce over the fish before serving. You can add capers and parsley for extra flavor.

This recipe works well for a quick weeknight dinner or a fancier meal. The white wine sauce complements the delicate taste of the flounder perfectly.

10. Flounder with Tomato Basil Sauce

This dish combines light, flaky flounder with a zesty tomato basil sauce. You’ll love how the fresh flavors complement the delicate fish.

Start by preheating your oven to 425°F. In a baking dish, mix cherry tomatoes, minced garlic, and fresh basil. Add a splash of white wine for extra flavor.

Place the flounder fillets on top of the tomato mixture. Sprinkle with salt, pepper, and a drizzle of olive oil.

Bake for about 15 minutes until the fish flakes easily.

The tomatoes will burst and create a savory sauce as it cooks. Serve the flounder hot, spooning the tomato basil sauce over the top. This recipe works well with other types of white fish too.

11. Fish and Chips with Flounder

Fish and chips is a classic dish that works great with flounder.

Start by cutting flounder fillets into smaller pieces.

Mix flour with spices like salt, pepper, and paprika. Dip the fish in beaten egg, then coat in the seasoned flour.

Fry the battered flounder in hot oil until golden brown and crispy. Serve with thick-cut fries or potato wedges.

Add a side of tartar sauce and lemon wedges for squeezing over the fish. Malt vinegar is another tasty topping if you like tangy flavors.

This crispy flounder version puts a tasty spin on traditional fish and chips. The mild, flaky flounder works perfectly in this comforting dish.

12. Flounder Po’ Boy Sandwich

A flounder po’ boy is a tasty sandwich that’s easy to make at home.

You’ll need flounder fillets, bread crumbs, and a few simple spices. Cut the flounder into strips and coat them in seasoned bread crumbs.

Fry the breaded fish until golden and crispy. Serve it on a toasted hoagie roll with shredded cabbage, sliced tomatoes, and tartar sauce. For extra flavor, add a squeeze of lemon juice.

This sandwich is perfect for a quick lunch or casual dinner. The crispy fish pairs well with the soft bread and crunchy vegetables. Try making your own remoulade sauce to give it a spicy kick.

13. Blackened Flounder Fillets

Blackened flounder fillets are a tasty and quick meal option. You can make them in just minutes using a simple spice blend.

Mix paprika, garlic powder, onion powder, and cayenne pepper for a flavorful coating.

Pat the fish dry and coat it with the spices.

Heat a skillet over high heat. Cook the fillets for about 1-2 minutes per side until crisp and dark on the outside.

Check if the fish is done by inserting a butter knife. It should go through easily with no resistance.

Serve your blackened flounder hot for the best flavor and texture.

This dish works well with a side of vegetables or rice. You can also try it in tacos or on a salad for a lighter meal.

14. Creamy Flounder Chowder

Creamy flounder chowder is a comforting dish perfect for cold days. You’ll love this rich, hearty soup packed with tender flounder and vegetables.

Start by sautéing onions, celery, and carrots in butter. Add diced potatoes, clam juice, and seasonings. Simmer until the potatoes are tender.

Stir in chunks of flounder and cream. Cook gently until the fish flakes easily. Be careful not to overcook the delicate flounder.

Serve your chowder hot with oyster crackers or crusty bread. It’s a filling meal that warms you from the inside out.

15. Lemon-Dijon Flounder

Lemon-Dijon flounder is a tasty and easy dish you can make at home. This recipe combines tangy lemon with zesty Dijon mustard for a flavorful coating.

To prepare, preheat your oven to 350°F. Place flounder fillets in a greased baking dish.

Mix Dijon mustard, lemon juice, and a touch of mayonnaise in a small bowl.

Spread this mixture evenly over the fish. Bake for about 15-20 minutes, until the fish flakes easily with a fork.

This dish pairs well with steamed vegetables or a light salad. You’ll love the bright, fresh flavors that complement the delicate flounder.

16. Mediterranean Flounder with Olives

Mediterranean Flounder with Olives brings a taste of the sunny Mediterranean to your plate. This dish combines tender flounder with bold flavors like tomatoes, olives, and capers.

To make it, sauté onions in olive oil until soft. Add tomatoes, garlic, and Italian seasoning, cooking until the tomatoes break down.

Mix in olives, capers, and a splash of white wine for extra flavor. Place the flounder fillets in a baking dish and top with the sauce.

Bake the fish until it flakes easily with a fork, usually about 12 minutes.

Serve your Mediterranean Flounder with a side of crusty bread to soak up the delicious sauce. It’s a simple yet impressive dish you’ll want to make again and again.

Nutritional Benefits of Flounder

Flounder offers many health benefits thanks to its rich nutrient profile. This fish provides high-quality protein and essential nutrients that support your overall health.

Rich Source of Protein

Flounder is packed with protein. A 200g serving gives you 24 grams of protein. This makes it a great choice if you want to boost your protein intake.

Protein helps build and repair tissues in your body. It’s key for muscle growth and strength.

Eating flounder can help you meet your daily protein needs.

Flounder is also low in calories. It has about 117 calories per 100g serving. This makes it a good option if you’re watching your calorie intake.

Essential Vitamins and Minerals

Flounder contains many important vitamins and minerals. It’s a good source of vitamin B12, which helps make red blood cells and keeps your nervous system healthy.

This fish also provides:

• Phosphorus (for strong bones and teeth)
• Magnesium (for energy production and muscle function)
• Selenium (an antioxidant that supports your immune system)
• Iodine (important for thyroid health)

Flounder is rich in omega-3 fatty acids too. These healthy fats support heart and brain health. They may help reduce inflammation in your body.

Cooking Techniques for Flounder

Flounder is a versatile fish that can be cooked in many ways. Two popular methods are baking and grilling. Each technique brings out different flavors and textures in the fish.

Baking Flounder for Perfect Texture

Baking flounder is easy and gives you moist, flaky fish. Preheat your oven to 400°F (200°C).

Brush a baking dish with oil to prevent sticking. Place the flounder fillets in the dish and season with salt, pepper, and lemon juice.

For extra flavor, add herbs like dill or parsley.

Bake for 10-12 minutes until the fish flakes easily with a fork. Don’t overbake, or the fish will dry out.

Try these tasty toppings:

• Breadcrumbs and Parmesan cheese
• Sliced tomatoes and herbs
• Lemon butter sauce

Grilling for a Smoky Flavor

Grilling adds a smoky taste to flounder. Start by heating your grill to medium-high.

Oil the grates to stop the fish from sticking. Season the fillets with salt, pepper, and your favorite spices.

Place the fish on the grill and cook for 3-4 minutes per side. Use a spatula to flip the fish carefully.

The flounder is done when it’s opaque and flakes easily.

For best results:

• Use a fish basket to prevent breaking
• Brush with oil before grilling
• Add lemon slices for extra flavor

Serve your grilled flounder with a side of grilled veggies for a complete meal.

Pairing Flounder with Flavors

Flounder’s mild taste pairs well with many flavors. The right herbs, spices, and side dishes can enhance its delicate flavor without overpowering it.

Suggested Herbs and Spices

Lemon is a classic pairing for flounder. Its bright, citrusy notes complement the fish perfectly.

Squeeze fresh lemon juice over your cooked flounder or use lemon zest in your seasoning mix.

Garlic adds a savory kick that works well with flounder. Use it minced in a butter sauce or as a powder in your breading mix.

Dill brings a fresh, slightly tangy flavor that enhances flounder’s taste. Sprinkle dried dill on your fish before cooking or use fresh dill as a garnish.

Paprika adds a mild, sweet flavor and a pop of color. It’s great in breading mixes or sprinkled on top of baked flounder.

Complementary Side Dishes

Roasted vegetables make a tasty and healthy side for flounder. Try asparagus, Brussels sprouts, or green beans.

These veggies add color, texture, and nutrients to your meal.

Rice or quinoa are good grain options. They soak up any extra sauce and provide a neutral base for the fish.

Try lemon-herb rice for extra flavor.

A light salad pairs well with flounder. Mix greens, cherry tomatoes, and cucumber with a vinaigrette dressing.

This adds freshness and crunch to your plate.

Mashed potatoes offer a creamy contrast to flounder’s flaky texture. Add garlic or herbs to the potatoes for extra flavor.