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This Easy Baked Flounder recipe is a simple yet flavorful way to enjoy a healthy seafood dinner. Ready in under 30 minutes, it’s seasoned with fresh herbs and lemon for a light, fresh taste that pairs perfectly with your favorite sides.
While I enjoy a variety of fish, flounder stands out as one of my top picks for its light, tender texture, and subtle flavor. It has a mild, buttery taste with a hint of sweetness that makes it incredibly versatile and easy to love. If you’re looking to switch up your seafood routine, my easy baked flounder recipe is a perfect choice that brings out the best in this delicate fish!
For more delicious fish recipes, dive into some of my all-time favorites that bring a burst of flavor to your dinner table. The Turkish Style Baked Cod is a standout with its tender cod fillets cooked in a delicious pepper and tomato sauce. If you’re in a rush, the Easy Parmesan Baked Cod Recipe or Garlic Lemon Tilapia Recipe can be a quick and satisfying option. For a sophisticated yet simple dish, try the Pan Seared Cod with Shallots and Fennel, where the mild sweetness of fennel and the delicate sharpness of shallots elevate the cod to a restaurant-quality meal.
Table of Contents
Recipe Highlights: Easy Baked Flounder
Cultural Influence: Mediterranean
Primary Cooking Technique: Baking
Suitable for: Quick dinners, healthy meals
Dominant Flavor Profile: Mild, buttery, slightly sweet
Skill Level Required: Beginner-friendly
Key Ingredients
Flounder: Flounder is ideal for baking or grilling. Ensure it’s fresh or properly thawed before cooking.
Bell Pepper: Adds a crisp, sweet flavor and vibrant color. Choose a bell pepper that is firm and brightly colored for the best taste and texture.
Tomatoes: Provide juiciness and acidity, complementing the flounder. Use ripe tomatoes for the best flavor; if using canned, opt for whole or diced tomatoes.
Tomatoes: Provide juiciness and acidity, complementing the flounder. Use ripe tomatoes for the best flavor; if using canned, opt for diced tomatoes.
Olives: Choose pitted olives for convenience. They add a salty, briny flavor to the dish. Kalamata or green olives work well.
Red Onion: Adds a mild, sweet flavor when cooked. Slice thinly to ensure even cooking and a tender texture.
Lemon, Sliced: Fresh lemon slices add a bright, tangy flavor and help to enhance the fish’s natural taste. Use the zest and juice for extra flavor.
Olive Oil: Provides a rich base for roasting. Opt for extra virgin olive oil for the best flavor and quality.
Garlic: Infuses the dish with a pungent, aromatic flavor. Mince or finely chop for even distribution.
Oregano: Adds a warm, herbaceous note. Use dried oregano for a more concentrated flavor, or fresh if available.
Sumac: Contributes a tangy, lemony flavor that complements the fish and vegetables.
Cumin: Adds a warm, earthy flavor that enhances the overall depth of the dish.
Aleppo Pepper: Provides a mild, fruity heat with a hint of smokiness. Adjust the amount based on your heat preference.
Ingredient Spotlight: Flounder
What is flounder? Flounder is a type of flatfish found in both saltwater and freshwater environments. It has a delicate, flaky texture and pairs beautifully with vibrant herbs, zesty lemon, and a variety of spices, allowing it to soak up flavors and become the star of any dish. Flounder can be:
Baked: A simple and healthy option, often seasoned with herbs, lemon, and spices. Baking helps retain its delicate texture and mild flavor.
Pan-Seared: Quick and flavorful, pan-searing gives flounder a crispy exterior while keeping the inside tender.
Grilled: Flounder can be grilled on a barbecue or stovetop grill pan, imparting a smoky flavor and maintaining its light texture.
Broiled: Similar to baking, broiling cooks the fish quickly and adds a slight char, enhancing its flavor.
How to Make Baked Flounder
Step 1
Preheat your oven to 400 degrees F (200 degrees C). Place the flounder fillets in an oven-safe dish. Then, slice the red onions and place them on top.
Step 2
Slice the bell pepper and tomatoes. Scatter these vegetable slices evenly over the top of the flounder fillets. Distribute the pitted olives over the fish and vegetables.
Step 3:
Mince or finely chop the garlic and sprinkle it over the fish and vegetables. Add the oregano, sumac, cumin, Aleppo pepper, and salt, ensuring even distribution.
Pour the olive oil over the fish and vegetables, making sure everything is lightly coated. Add the spices.
Step 4
Place the dish in the preheated oven and bake for 20 to 25 minutes, or until the fish is cooked through and flakes easily with a fork.
Remove from the oven and let it cool slightly before serving. Enjoy your flavorful, baked flounder with seasoned vegetables.
Serving Suggestions
Here are some suggestions to serve with your baked flounder.
Mediterranean Rice: Pair the baked flounder with Mediterranean yellow rice, which adds a flavorful and fragrant touch to the meal.
Crispy Roasted Potatoes: Serve alongside crispy roasted potatoes, which complement the dish with a satisfying crunch.
Garlic Lemon Green Beans: Add a side of garlic lemon green beans for a fresh, zesty contrast to the flounder.
Creamy Mashed Potatoes: Serve with creamy mashed potatoes for a rich and comforting side that pairs well with the baked flounder.
Roasted Vegetables: Include a medley of roasted vegetables such as carrots, bell peppers, and zucchini to add color and flavor to your meal.
Variations and Substitutions
Different Fish: Substitute flounder with other mild, white fish like sole, tilapia, or cod.
Vegetable Mix: Swap bell peppers, tomatoes, and red onion with other vegetables like zucchini, squash, or mushrooms for a different flavor profile.
Herbs and Spices: Experiment with different herbs and spices, such as thyme, rosemary, or paprika to change the flavor.
Mediterranean Twist: Incorporate artichoke hearts or sun-dried tomatoes for a Mediterranean flair.
Olives: Replace olives with capers or pickled jalapeños for a tangy or spicy kick.
Sumac: If sumac is unavailable, use lemon zest or a bit of vinegar for a similar tangy flavor.
Aleppo Pepper: Substitute Aleppo pepper with a pinch of cayenne pepper or red pepper flakes if you prefer more heat.
Storage
Refrigeration: Place any leftover flounder and vegetables in an airtight container. Store in the refrigerator for up to 2 days to maintain freshness. I don’t recommend freezing cooked flounder as the flavor and texture would be not be as good.
Leftovers: For reheating leftover flounder, preheat your oven to 350 degrees F (175 degrees C) and warm the fish for 10-15 minutes to preserve its texture and flavor. It’s best not to reheat in the microwave as it may result in a slightly less desirable texture.
Recipe Tips
Freshness Matters: Use the freshest flounder possible for the best flavor and texture. If using frozen, ensure it’s fully thawed and patted dry before baking.
Even Layering: Arrange the fish in even layers in the dish to ensure even cooking. Avoid overcrowding the dish.
Don’t Overcook: Flounder cooks quickly, so keep an eye on it to avoid overcooking. It should flake easily with a fork when done.
Season Well: Make sure to evenly distribute the spices and olive oil to enhance the flavor of both the fish and vegetables.
Remove the flounder from the pan gently, as its delicate texture can cause it to fall apart easily. Using a fish spatula is recommended for transferring it to plates for serving.
Frequently Asked Questions (FAQs):
The flounder is done when it flakes easily with a fork and reaches an internal temperature of 145 degrees F (63 degrees C). The fish should appear opaque and have a tender texture.
Yes, you can use frozen flounder. Be sure to thaw it completely in the refrigerator before cooking, and pat it dry to remove excess moisture.
While flounder is best served fresh, you can prepare the vegetables and seasonings ahead of time. Assemble the dish and bake it just before serving for the best results.
Yes, you can substitute flounder with other mild, white fish like sole, tilapia, or cod. Adjust cooking times as needed depending on the thickness of the fish.
To prevent sticking, lightly grease the baking dish with olive oil or use parchment paper. You can also use a non-stick baking sheet.
More Fish and Seafood Recipes
Quick and Easy Dinner
Mediterranean Tuna Wrap
Summer Recipes
How to Cook Salmon on the Grill
Turkish Recipes
Balik Ekmek – Fish Sandwich (Turkish Street Food)
Seafood and Fish
Shrimp Saganaki (Greek Shrimp with Tomatoes and Feta)
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Easy Baked Flounder
Ingredients
Instructions
- Preheat your oven to 400 degrees F (200 degrees C). Place the flounder fillets in an oven-safe dish. Then, slice the red onions and place them on top.
- Slice the bell pepper and tomatoes. Scatter these vegetable slices evenly over the top of the flounder fillets. Distribute the pitted olives over the fish and vegetables.
- Mince or finely chop the garlic and sprinkle it over the fish and vegetables. Add the oregano, sumac, cumin, Aleppo pepper, and salt, ensuring even distribution.
- Drizzle with Olive Oil: Pour olive oil over the fish and vegetables, making sure everything is lightly coated. Add the spices.
- Place the dish in the preheated oven and bake for 20 to 25 minutes, or until the fish is cooked through and flakes easily with a fork.
- Remove from the oven and let it cool slightly before serving.
Video
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
