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Baked Flounder Recipe

Baked Flounder Recipe – Looking for a delicious and easy weeknight meal? Look no further than our Baked Flounder Recipe with Pesto! Our flaky and tender fillets are lightly seasoned with butter, parsley, and a blend of simple spices, then topped with a rich and flavorful homemade pesto that elevates the otherwise mild flavor of the flounder.

Our baked flounder topped with homemade pesto and served on a plate pasta and green beans.

WHAT YOU NEED TO MAKE THIS RECIPE

  • Pesto: Top the fish with homemade Pesto sauce. Ours combines pistachios, basil, lemon zest, garlic, olive oil, and parmesan cheese. You can purchase store-bought pesto if you don’t feel like preparing your own.
  • Flounder: I use frozen flounder filets from Costco. However, if you have access to fresh fish, use that instead. I defrost the fillets in the fridge the night before for easy preparation the next day.
  • Spices: Lightly season the fillets with parsley, kosher salt, coarse ground pepper, and red pepper flakes.

SUBSTITUTIONS AND VARIATIONS

Flavor the dish with butter and a mix of salt, pepper, red pepper flakes, and dried parsley. This mouthwatering combination creates a perfect base to highlight the pesto, but free to experiment with different herbs, such as rosemary or dill.

HOW TO MAKE OUR BAKED FLOUNDER RECIPE 

The full recipe with measurements is in the recipe card below.

Prepare Pesto before cooking the fish. Set it aside.

Pesto in a glass bowl.

Preheat the oven to 325° F (162° C). Then, combine the melted butter, parsley, salt, pepper, and red pepper flakes in a small bowl.

Butter melted in a bowl and mixed with spices.

Line the filets in a prepared baking dish.

Flounder filets lined into a baking dish.

Brush them with the butter mixture using a pastry brush.

Flounder filets in a baking dish and topped with the butter mixture.

Bake for 10-25 minutes. Cooking time will vary depending on the thickness of the filets (See Note).

Flounder baking in the oven.

Top the baked flounder with homemade Pesto and serve with a house salad or pilaf.

Our baked flounder topped with homemade pesto and served on a plate pasta and green beans.

EXPERT TIPS

  • Flounder is a delicate fish. If using thin filets, I recommend checking for doneness at the 10-minute mark. Thicker cuts of flounder may take longer; consider baking them for 20-25 minutes.

SEARCHING FOR MORE LIKE THIS? 

If you love this recipe, try one of our other seafood favorites!  

Our baked flounder topped with homemade pesto and served on a plate pasta and green beans.

SERVING SUGGESTIONS

WHAT TO DO WITH THE LEFTOVERS 

  • Refrigerate – Store leftovers in an airtight container; our Baked Flounder Recipe will keep for 3-4 days.
  • Reheat – Bring leftovers to temperature in the oven or cook it in the microwave for 30-40 seconds.
  • Repurpose –  Add leftover fish to rice or cauliflower rice and make a protein bowl or toss it into a tortilla and make a fish taco.

FREQUENTLY ASKED QUESTIONS 

What does flounder taste like?

Flounder has a delicate, mild flavor that’s slightly sweet. The flesh of the flounder is white, flaky, and tender.

How long to bake flounder?

Flounder is a delicate fish. If using thin filets, I recommend checking for doneness at the 10-minute mark. Thicker cuts of flounder may take longer. Consider baking those for 20-25 minutes and check them at the 20-minute mark.

How do you know when flounder is done?

Using our Baked Flounder Recipe, the fish will be white and flaky after it finishes cooking.

What temperature should flounder be cooked to?

Use a food thermometer to check the internal temperature; the safe cooking temperature for flounder is 145°F (62° C).

MORE QUICK DINNER IDEAS:

⭐️ Rate the Recipe 

Feedback is Valuable – It helps us improve and update our recipes, so we can provide delicious meals you love. Consider leaving a comment or rating below the recipe card, and feel free to share your adaptations or ask any questions. We cannot wait to hear about what you’ve made. 

Our baked flounder topped with homemade pesto and served on a plate pasta and green beans.

Baked Flounder Recipe with Pesto

Tressa Jamil
Elevate mild flounder with our delicious Baked Flounder Recipe topped with flavorful pesto; it's a simple weeknight meal that's ready in 30 minutes!
5 from 4 votes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine American
Servings 4 People
Calories 329 kcal

Ingredients
  

For the Pesto Sauce:

For the Flounder:

  • 4 flounder fillets
  • ¼ teaspoon parsley, dried
  • ½ teaspoon kosher salt
  • ½ teaspoon black pepper, coarse ground
  • ¼ teaspoon red pepper flakes
  • 2 tablespoons butter

Instructions
 

For the Pesto:

  • Prepare Pesto before cooking the fish. Set it aside.

For the Flounder:

  • Preheat the oven to 325° F (162° C). Then, combine the melted butter, parsley, salt, pepper, and red pepper flakes in a small bowl.
  • Line the filets in a prepared baking dish, and brush them with the butter mixture using a pastry brush.
  • Bake for 10-20 minutes. Cooking time may vary depending on the thickness of the filets.
  • Top the baked flounder with homemade pesto and serve with a house salad or pilaf.

Notes

How long should I cook the flounder?
  • The flounder is a delicate fish. If using thin filets, I recommend checking for doneness at the 10-minute mark. Thicker cuts of flounder may take longer. Consider baking those for 20-25 minutes and check them at the 20-minute mark.
 
Nutrition Disclosure:
  • The nutritional information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for professional advice.
 
 

Nutrition

Serving: 1 Serving | Calories: 329kcal | Carbohydrates: 20g | Protein: 6g | Fat: 26g | Sodium: 911mg | Fiber: 1g | Sugar: 1g
Did you make this recipe? Let me know how it turned out for you! Leave a comment below and follow @thejamilghar or tag #thejamilghar on Instagram!
Recipe Rating




Ali

Friday 26th of May 2023

Great recipe!

Emily Reynolds

Friday 26th of May 2023

This baked flounder recipe with pesto is a weeknight dinner winner! The flaky fillets melt in your mouth, and the homemade pesto adds a burst of flavor. It's so easy to make, yet tastes like a gourmet dish. My family loved it!