Baked Flounder Recipe – Our baked flounder recipe with pesto is a must-try! It is lightly seasoned with parsley, salt, pepper, and red pepper flakes, then baked in butter. I love how the rich, homemade pesto highlights the more mild flavor of the flounder.
WHAT YOU NEED TO MAKE THIS RECIPE
- Pesto: Elevate the baked flounder by topping it with homemade pesto sauce. Ours comes together with pistachio, 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, salt, pepper, and red pepper flakes.
- Butter: Use butter to bind the spices and flavor the fish.
SUBSTITUTIONS AND VARIATIONS
I flavor the fish with a butter mixture that’s seasoned with salt, pepper, red pepper flakes, and dried parsley. Feel free to play with the herbs and adjust them to your liking- try rosemary or dill.
HOW TO MAKE OUR BAKED FLOUNDER RECIPE
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.
Brush them with the butter mixture using a pastry brush.
Bake for 10-25 minutes. Cooking time will vary depending on the thickness of the filets (See Note).
- 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.
SEARCHING FOR MORE LIKE THIS?
If you love this recipe, try one of our other seafood favorites!
- Rice Pilaf
- Mashed Cauliflower
- Homemade Coleslaw with Mint and Cilantro
- Steamed Vegetables
- Massaged Kale Salad
- Hush Puppies
- Vinegar Coleslaw
- Grilled Zucchini
- Ceasar Salad
- Vegetable Chopped Salad
WHAT TO DO WITH THE LEFTOVERS
- FRIDGE – Store leftovers in an airtight container; they will keep for 3-4 days.
- REHEAT – You can 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 you can toss it into a tortilla and make a fish taco.
FREQUENTLY ASKED QUESTIONS
Flounder is a mild-tasting fish that takes on the flavor of the ingredients it cooks with.
Use a food thermometer to check the internal temperature; the safe cooking temperature for flounder is 145°F (62° C).
The flounder should be white and flaky when it’s finished cooking.
YOU SHOULD ALSO TRY:
Baked Flounder Recipe with Pesto
For the Pesto Sauce:
For the Flounder:
- 4 flounder fillets
- ¼ teaspoon parsley, dried
- ½ teaspoon salt
- ½ teaspoon black pepper, coarse ground
- ¼ teaspoon red pepper flakes
- 2 tablespoons butter
For the Pesto:
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.
- 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.
- The nutritional information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for professional advice.