How to Do Easy Coral Reef Fish Flounder Fish

Baked Flounder With Lemon and Butter

Nutrition Facts (per serving)
255	Calories
16g	Fat
2g	Carbs
26g	Protein

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Nutrition Facts
Servings: 4
Amount per serving
Calories	255
% Daily Value*
Total Fat 16g	20%
Saturated Fat 8g	41%
Cholesterol 126mg	42%
Sodium 1239mg	54%
Total Carbohydrate 2g	1%
Dietary Fiber 0g	2%
Total Sugars 1g
Protein 26g
Vitamin C 8mg	40%
Calcium 52mg	4%
Iron 1mg	4%
Potassium 379mg	8%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Flounder is a mild white saltwater fish that is delicious when baked. The flatfish is low in mercury, making it safe for pregnant women and kids of all ages to enjoy. Fillets can be purchased at the fish counter or frozen, and both will work for this recipe. If your flounder fillets are frozen, defrost them in the refrigerator overnight before using.

This recipe adds lots of flavor with lemon, paprika, and butter, while still highlighting the fish's mild taste. As the fish bakes, you'll have just enough time to whip up a sauce and side dishes. Flounder is especially good when served with homemade garlic aioli, or try it with a prepared tartar sauce or pesto instead.

The recipe can be made with sole, haddock, or another mild white fish. Adjust the baking time if the fillets are quite thick; they may take a little longer. Serve the baked fish with baked potatoes or rice and a salad or steamed vegetables.

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"This is the perfect weeknight fish recipe. Flounder is a delicious, mild white fish that takes on the flavor of what it's cooked in, so the final product is light and goes great with the garlic aioli. If you are looking for a recipe for the fish-adverse, I would highly recommend this one." —Tracy Wilk

For the Flounder:

• 1 1/2 pounds flounder fillets (or sole)

• 1 teaspoon salt, or to taste

• 1/8 teaspoon black pepper

• 4 tablespoons butter, melted

• 2 tablespoons fresh lemon juice

• 2 teaspoons finely minced onion

• 1 teaspoon paprika

• 1 tablespoon fresh parsley, for serving

• 4 slices or wedges lemon, for serving

For the Garlic Aioli (Optional):

• 2 medium cloves garlic, optional

• 1/2 cup mayonnaise, optional

• 2 tablespoons olive oil, optional

• 1 tablespoon fresh lemon juice, optional

• Salt, to taste, optional

Prepare the Fish

1. Gather the ingredients.

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2. Grease a shallow baking dish. Preheat oven to 325 F/165 C.

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3. Cut the flounder fillets into serving-size portions.

   ​The Spruce Eats / Ulyana Verbytska

4. Arrange the pieces in the prepared baking dish, and sprinkle fish with salt and the freshly ground black pepper.

   ​The Spruce Eats / Ulyana Verbytska

5. In a small bowl or measuring cup, combine melted butter, 2 tablespoons lemon juice, and minced onion.

   ​The Spruce Eats / Ulyana Verbytska

6. Pour the lemon-butter mixture over fish.

   ​The Spruce Eats / Ulyana Verbytska

7. Sprinkle the fish with paprika.

   ​The Spruce Eats / Ulyana Verbytska

8. Bake in the preheated oven for about 15 to 25 minutes, depending on thickness of the fillets, or until fish is cooked through and flakes easily with a fork.

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9. Garnish with chopped parsley, lemon wedges, and serve with garlic aioli (if desired).

   ​The Spruce Eats / Ulyana Verbytska

Prepare the Garlic Aioli (Optional)

1. Gather the ingredients.

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2. Place the garlic in a small bowl and mash well with a fork. Or mash it using a mortar and pestle.

   ​The Spruce Eats / Ulyana Verbytska

3. Add the mayonnaise, olive oil, and lemon juice and then whisk to blend thoroughly.

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4. Season with salt.

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5. Cover and chill until serving time.

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Tips

• Fish can quickly become tough and dry if overcooked. If the fillets are very thin, check for doneness after about 10 to 15 minutes.
• Thicker cuts of fish may take longer than 25 minutes to cook through. Start checking the fillets starting at 20 minutes, even if they are thick to prevent overcooking.

Variations

This technique with lemon and butter is basic and delicious, but feel free to play with other herbs and seasonings, either fresh or dried, instead of the parsley garnish.

• Chives
• Dill
• Basil
• Tarragon
• Rosemary

How to Store Flounder

If you have leftovers, it's best to get them into the refrigerator as soon as possible. Keep the fish wrapped tightly or in a sealed container and it should be good for about 3 to 4 days.

Rate This Recipe

I don't like this at all. It's not the worst. Sure, this will do. I'm a fan—would recommend. Amazing! I love it! Thanks for your rating!

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Source: https://www.thespruceeats.com/baked-flounder-with-lemon-3056528