25 Amazing Flounder Recipes
If you’re looking for flounder recipes, we’ve got 25 amazing flounder recipes right here for you!
Flounder is a great white fish choice for a low-fat, low-calorie meal that is a source of protein.
A typical white fish choice is tilapia, but unlike tilapia, flounder has omega-3 fats, making it a better option. Do you prefer tilapia or flounder?
If you’re looking for a side dish to go with flounder, try these Roasted Carrots! The roasting really brings out the sweetness of the carrot and caramelizes in the high heat – they’re deliciously addicting!
When I cook fish, I like to serve a heavier side dish since fish is pretty light. A simple filling side is potatoes, chopped and sprinkled with salt and pepper, cooked in a cast-iron skillet until tender. (I use cast-iron because it cooks more evenly than a normal skillet!)
A low-carb option is broccoli and cauliflower – I toss it with about a teaspoon of oregano and a drizzle of olive oil, salt-and-pepper it, and roast at 400F for 15-20 minutes. When it comes out of the oven, squeeze a tablespoon or two of fresh lemon juice over it.
What are the benefits of eating flounder?
- It is high in vitamin B12
- It contains omega-3 fats
- It’s low-fat and low-calorie
- It’s an excellent source of protein
- It may help decrease inflammation
- It’s naturally low in sodium
- It may reduce cholesterol levels
- It can minimize depression risks
- It can help reduce dementia risks
What does flounder taste like?
The Spruce Eats says: “Flounder is a mild-tasting fish with slight sweetness and a delicate, flaky texture. It’s a slightly fatty fish, but not fishy-tasting.”
In this post, we have 25 flounder recipes that will make it easy to incorporate flounder into your diet! From pan-fried, to baked, to stuffed, to air-fried, to grilled, these flounder recipes are flavorful and exciting dishes to try!
How do you cook flounder?
There are so many ways you can cook flounder – bake, saute, stuff, poach, grill! Flounder recipes usually call for fillets, because that’s how they’re usually sold, but you can also cook them whole. THIS RECIPE explains in detail how to cook a whole flounder.
Browse through this list of 25 amazing flounder recipes to see which cooking method you want to try first! After writing this post, I am *craving* flounder, so I’ll be headed to the store to pick some up ASAP. 😀
25 Amazing Flounder Recipes
Spinach Stuffed Flounder
Flaky white flounder with a creamy spinach filling is baked to deliciousness!
Pecan-Crusted Flounder Recipe
A pecan crust and a drizzle of butter to finish - this pecan-crusted flounder is top on my list!
Flounder Meuniere
This classic French preparation is made with lots of parsley, butter, and fresh lemon! It's fancy, but simple to prepare!
Garlic Parmesan Flounder Recipe
This garlic parmesan flounder recipe needs no eggs or flour - the olive oil and Parmesan help the breadcrumbs stick to the fish. So delicious!
Flounder Piccata
This flounder is lightly pan-fried, and it's served in a delicious lemon-wine-butter sauce!
Caribbean Fish Tacos
This grilled flounder is served in warm tortillas, and it's topped with mango chutney and sour cream. You can have this ready in a few minutes!
Blackened Flounder Recipe
This fish is cooked over high heat to form an outside crust and seal the juices in. Ready in just a few minutes!
Spicy Garlic Soy Baked Flounder in a Foil Pouch
Cook this flounder in foil pouches for a no-mess meal! Easy and tasty!
Crab Stuffed Flounder Recipe
Serve a gourmet dinner with this crab-stuffed flounder! Serve restaurant-quality flounder right at home!
Great Grilled Flounder
This is an easy recipe for grilling flounder. The cajun seasoning makes this a very tasty dish!
Copycat Red Lobster's Country Fried Flounder Recipe
This copycat flounder makes the perfect fish for a sandwich with tartar sauce and pickles!
Crunchy Air Fryer Fish
This flounder can be cooked in an air fryer or a very hot oven. It uses all cornmeal, so it's also gluten-free!
Baked Lemon and Garlic Crusted Flounder
Flaky, moist fish with lemon and garlic makes this an amazing dish!
Baked Lemon Butter Flounder
The lemon butter sauce on this flounder is delicious! This dinner can be prepared in under 30 minutes.
Hoisin Flounder Recipe
This Asian-inspired flounder is served stir-fry style. Such a unique dish!
Mango Mojo Grilled Flounder
This simple fish dish with mango marinade and sauce is great for any occasion!
Easy Oven Baked Flounder
This flounder recipe is seasoned with citrus and dill - so yummy!
Flounder With Brown Butter, Lemon and Tarragon Recipe
Pan-fried flounder with a lemon-butter sauce - choose the herbs that you like to top this dish with!
Oven Poached Flounder with Garlic and Olive Oil
This delicious fish is covered in olive oil and garlic, then topped with thyme.
Flounder Florentine
Flounder is placed on a bed of spinach, topped with a roux, sprinkled with parmesan cheese, and baked to perfection!
Mediterranean Baked Flounder
Tomato, onion, olives, and capers are cooked into a stew to top this baked fish with!
Seared Flounder with Sesame Spinach
Sesame oil and sesame seeds, along with garlic and ginger, give this dish a unique flavor!
A Simple and Tangy Baked Flounder Dish
Lemon, paprika, and butter give this dish lots of flavor!
Flounder Milanese
Fried fish topped with a lemon vinaigrette arugula and Parmesan cheese makes a delicious Italian flounder dish!
Parmesan Broiled Flounder
Flounder is broiled and topped with a mayo-lemon-parmesan topping that is delicious!
Grilled or roasted vegetables are my go-to fish sides, as well as rice and a salad. Consider what flavor profile your flounder recipe has (Italian? southwest? Asian? lemon-garlic?) and match your side dish. For example, you wouldn’t do an Italian flounder recipe and serve it with fried rice. You could choose a grilled flatbread, roasted vegetables, or pasta. Fried rice would go great with flounder that has Asian-inspired flavors.
Yes! Scroll up to the top of this post to see the list of all the health benefits that flounder offers, then take a look through these 25 flounder recipes to see which one sounds the best to you!
Flounder and salmon are both GREAT options. Flounder is leaner, which means it’ll have fewer calories. Salmon has more fat because it has more omega 3’s. So there are pro’s and con’s to either one you choose – neither one is the wrong choice. Fish is good for you! Check out these flounder recipes to see which one you want to try first!
:: PIN FLOUNDER RECIPES ::
We’d love to hear from you! Comment below and let us know which of these flounder recipes that you tried!
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