Flounder is a wonderfully delicate and mild white fish that’s perfect for a quick and healthy meal. If you’ve ever wondered how to cook flounder in the oven, you’re in the right place! Baking flounder is one of the easiest ways to bring out its buttery texture and subtle sweetness without overpowering its natural flavor. Plus, it’s quick, fuss-free, and perfect for weeknight dinners or impressing guests.
Why Bake Flounder?
Baking flounder is a gentle cooking method that preserves the fish’s tender flakes and mild taste. Unlike frying or grilling, baking reduces the risk of the fish falling apart since it cooks evenly in a controlled environment. It’s also hands-off, so you can prepare your sides while the fish cooks. The result? Moist, flaky fillets or a whole fish that melts in your mouth.
What You’ll Need
For a basic baked flounder, you don’t need many ingredients. Here’s a simple list to get started:
– Flounder fillets or a whole flounder, cleaned and patted dry
– Olive oil or melted butter
– Fresh lemon juice
– Garlic (minced or powder)
– Salt and pepper
– Optional herbs and spices like paprika, thyme, or parsley
These ingredients highlight the fish’s natural flavor without overwhelming it, making the dish light and fresh.
Step-by-Step Guide to Cooking Flounder in the Oven
1. Preheat Your Oven
Set your oven to 375°F (190°C) for a whole flounder or 325–400°F (163–200°C) for fillets, depending on your recipe and thickness of the fish.
2. Prepare the Fish
If using fillets, thaw them if frozen and pat dry with paper towels to remove excess moisture. For a whole flounder, rinse under cold water and dry thoroughly.
3. Season and Flavor
Brush the fish with olive oil or melted butter mixed with lemon juice and garlic. Season generously with salt, pepper, and any other spices you like, such as smoked paprika or onion powder. For a whole fish, stuff the cavity with lemon slices and fresh herbs like thyme to infuse flavor as it bakes.
4. Arrange in Baking Dish or Foil
Place fillets on a buttered baking dish or a rimmed sheet pan, making sure they don’t overlap for even cooking. For a whole fish, wrap it tightly in aluminum foil to create a packet that locks in moisture.
5. Bake Until Flaky
Bake fillets for about 10-12 minutes per inch of thickness at 400°F (200°C) or until the fish flakes easily with a fork and is opaque throughout. A whole flounder usually takes about 20 minutes per pound at 375°F (190°C). Use a meat thermometer if you like-the ideal internal temperature is around 135-140°F (57-60°C) for moist, tender fish.
6. Serve and Garnish
Remove the fish carefully with a fish spatula to avoid breaking it. Garnish with fresh parsley and lemon wedges. Serve with your favorite sides like steamed vegetables, roasted potatoes, or a crisp salad.
Tips for Perfect Oven-Baked Flounder
– Don’t crowd the pan: Give each fillet space to cook evenly and avoid sogginess.
– Use fresh lemon juice: It brightens the flavor and complements the mild fish beautifully.
– Watch the cooking time: Flounder cooks quickly, so keep an eye on it to prevent drying out.
– Gentle handling: Flounder is delicate, so transfer it carefully to keep the fillets intact.
– Experiment with herbs: Parsley, thyme, or dill work well to add subtle aromatic notes.
Serving Suggestions
Baked flounder pairs wonderfully with light, fresh sides that won’t overpower its flavor. Consider:
– Steamed asparagus or green beans
– Roasted or mashed potatoes with herbs
– A simple mixed green salad with vinaigrette
– Garlic butter sauce drizzled over the top for extra richness
These accompaniments make a balanced and satisfying meal.
Baking flounder in the oven is a straightforward way to enjoy a healthy, flavorful fish dinner with minimal effort. Whether you’re cooking fillets or a whole fish, this method highlights flounder’s delicate texture and mild taste perfectly.
Enjoy your delicious oven-baked flounder!