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Baked Flounder Recipe with Pesto

Baked Flounder RecipeOur 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. 

Our flounder recipe served with a massaged kale salad..

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 

Pesto in a glass bowl.

Prepare Pesto before cooking the fish. Set it aside.

Melt butter and stir in the spices.

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 fish into a baking dish.

Line the filets in a prepared baking dish.

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

Brush them with the butter mixture using a pastry brush.

Bake the fish.

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

Our flounder recipe served in a baking dish.

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

COOKING 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 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!  

Our flounder recipe served in a baking dish.

SERVING SUGGESTIONS

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 

What does flounder taste like?

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

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).

How do you know when flounder is done?

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

YOU SHOULD ALSO TRY: 

Our baked flounder topped with homemade pesto and served on a plat with 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.
5 from 1 vote
Prep Time 10 mins
20 mins
Total Time 30 mins
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 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 ServingCalories: 329kcalCarbohydrates: 20gProtein: 6gFat: 26gSodium: 911mgFiber: 1gSugar: 1g
Keyword baked flounder, flounder recipe
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