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Image of baked flounder recipe in a skillet with white wine sauce and lemon. Topped with fresh parsley
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5 from 2 votes

Easy Baked Flounder Recipe

Impressive, easy and delicious. This baked flounder recipe is made in just 20 minutes.
Prep Time8 minutes
Cook Time12 minutes
Total Time22 minutes
Course: Main
Cuisine: Chinese, THAI
Servings: 4
Calories: 347kcal
Author: Mimi Harrison
Cost: £2.82

Ingredients

  • 500 g fileted flounder (£7)
  • 100 g salted butter (£2/2)
  • Handful of fresh parsley, torn to serve torn to serve (£0.60)
  • 3 cloves of garlic, thinly sliced (£0.39)
  • 200 ml white wine (£2)
  • Zest of half a lemon (£0.30)

Cupboard Essentials

  • 4 tbsp flour
  • 1 tbsp olive oil
  • 1 tsp onion granules
  • 1 tsp red pepper flakes/chilli flakes
  • 100 ml fish stock
  • 1 tsp Italian mixed herb
  • Salt and Pepper

Instructions

  • Preheat oven to 200°C
  • Start by combining the flour and onion granules. Pat the flounder dry with a paper towel, then dust both sides with the flour and onion granules.
  • Add the butter and olive oil, to a large, oven-safe frying pan. Cook over a medium high heat until melted, then add the flounder into the pan. Season with salt and pepper and fry each side for 2 minutes, then remove from the pan and set aside.
  • Add the red pepper/chilli flakes, lemon zest, Italian mixed herb and garlic into the pan. Season with salt and pepper and fry for a couple of minutes.
  • Deglaze the pan with white wine and fish stock and continue to fry for two minutes.
  • Add the flounder into the pan and pop in the oven for 7-8 minutes. Finish with a sprinkle of fresh parsley, some lemon slices and an extra crack of black pepper.

Notes

  • Don’t overcook it: Cook the flounder until it flakes easily with a fork or reach an internal temperature of 63°C (145°F) at its thickest part.
  • Pat the flounder dry: Remove excess moisture from the fish to help it better absorb the flour and seasonings.
  • Season generously: Add a good amount of salt and pepper to enhance the flavor.
  • Preheat the oven: Make sure the oven is hot before cooking, as the dish cooks quickly once you start.

Nutrition

Calories: 347kcal | Carbohydrates: 8g | Protein: 17g | Fat: 27g | Saturated Fat: 14g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 110mg | Sodium: 357mg | Potassium: 286mg | Fiber: 1g | Sugar: 0.2g | Vitamin A: 826IU | Vitamin C: 1mg | Calcium: 60mg | Iron: 1mg