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Baked Flounder Recipe with Pesto

Our baked flounder recipe with pesto is a must try! The flounder is lightly seasoned with parsley, salt, pepper, and red pepper flakes, then baked in butter.

The best part is that you taste the spices and not the fish itself, and the richness of the pesto highlights the mild flavor of the flounder.

Our flounder recipe served with a massaged kale salad..

WHAT YOU NEED TO MAKE THIS RECIPE

  • Pesto: Elevate this flounder recipe by topping the fish with our pistachio pesto sauce. Ours is made 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 most of the time. 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.
  • Seasoning: Lightly season the fillets with parsley, salt, pepper, and red pepper flakes.
  • Butter: Use butter to bind the seasoning 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 THIS RECIPE 

Pesto in a glass bowl.

PESTO – Prepare Pistachio Pesto before cooking the fish. Set it aside.

Melt butter and stir in the spices.

MIX – Preheat the oven to 325° F. Then, combine the melted butter, parsley, salt, pepper, and red pepper flakes in a small bowl.

Line the fish into a baking dish.

SEASON – Line the filets in a prepared baking dish.

Use a pastry brush to coat the fish with the butter mixture.

SEASON – Brush them with the butter mixture using a pastry brush.

Bake the fish.

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

Our flounder recipe served in a baking dish.

SERVE – Top the pan-seared flounder with pistachio pesto and serve with salad or pilaf.

COOKING TIPS

  • 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.

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Our flounder recipe served in a baking dish.

WHAT GOES GOOD WITH FLOUNDER?

WHAT TO DO WITH THE LEFTOVERS 

  • FRIDGE – Store leftovers in an air-tight container; they will keep for 3-4 days.
  • REHEAT – You can bring it to temperature in the oven or cook it in the microwave for 30-40 seconds.
  • REPURPOSE –  Add it to rice or cauliflower rice and make a protein bowl. You can also add it to a tortilla and make a fish taco.

FREQUENTLY ASKED QUESTIONS 

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.

How do you know when flounder is done?

The flounder should be white and flaky when it’s finished cooking.

What does flounder taste like?

Flounder is a mild-tasting fish that takes on the flavor of the ingredients it cooks with.

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Our flounder recipe served with a massaged kale salad..

Baked Flounder Recipe with Pesto

Tressa Jamil
Our baked flounder recipe with pesto is a must try! The flounder is lightly seasoned with parsley, salt, pepper, and red pepper flakes, then baked in butter.
Prep Time 10 mins
20 mins
Total Time 30 mins
Course Main Course
Cuisine American
Servings 4 People

Equipment

Ingredients
  

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

Instructions
 

For the Pesto:

For the Flounder:

  • Preheat the oven to 325° F. 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 pistachio pesto to serve.

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.
 
  • Web Story: Check out our web story for baked flounder!
Keyword baked flounder, flounder recipe
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