How to Cook Flounder Fillet
How to Cook Flounder Fillet
Table of Contents: “How to Cook Flounder Fillet”
Arrowtooth flounder can be found along the Pacific Coast from Northern California to the Gulf of Alaska to the Bering Sea/Aleutian Islands. Males can reach 2 feet in length, and females grow a bit larger, up to almost 3 feet. Flounder is too large to be seared over a stovetop, so roasting is the best way to prepare this delicious fish.
Ingredients for Flounder Fillet
Ingredients needed for this flounder fillet recipe.
Note: Multiply the ingredients by the number of servings you wish to make. This recipe is designed to be a “Per Single Serving” recipe.
- Lemon slices – 2 to 3 thin slices, plus extra for garnish
- Fresh lemon juice – 1 Tbsp
- Fresh parsley, chopped – 1 Tbsp
- Salt – 1⁄8 tsp (or less, to taste)
- Black pepper – 1⁄8 tsp (a light dusting)
- Flounder fillet – 1 (about 6 to 8 oz)
- Olive oil – 1 tsp
Kitchen Tools Needed for Flounder Fillet
- Oven
- Sheetpan
- Optional: Oven-safe Parchment paper (For easy clean up)
Oven-baked Flounder Fillet recipe Cooking Instructions
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Dry the fish and remove bone:
Pat the fish dry and feel for pin bones. Remove with a pair of tweezers if necessary.
Flounder is a large fish. This flounder was 15 inch by 10 inch.
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Preheat Oven:
Preheat your oven to 400°F (200°C).
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(Skip If NOT using parchment paper) Prepare Sheet Pan:
Line a rimmed sheet pan with parchment paper to make cleanup easier.
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Place the Fillet:
Place the Flounder fillet skin-side down (if skin-on) on the lined sheet pan.
Flounder fillet on the sheet pan.
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Add Olive Oil:
Drizzle 1 to 1½ tsp of olive oil over the top of the fillet and gently rub it in with a brush or clean fingers to coat evenly.
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Season Lightly:
Sprinkle 1⁄8 tsp salt and 1⁄8 tsp black pepper (or less) evenly over the top.
Avoid over-seasoning – it should enhance, not mask, the natural flavor.
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Add Lemon and Parsley:
Squeeze 1 tablespoon of lemon juice over the top.
Lay 2–3 lemon slices directly on top of the fish.
Sprinkle 1 tablespoon chopped parsley over the top.
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Bake:
Place in the oven and bake for 8 to 10 minutes at 400°F, depending on fillet thickness. Flounder is done when it flakes easily with a fork and is opaque in the center (internal temp: ~130–135°F).
The flounder fillet going into the oven.
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Let Rest:
Remove from oven and rest for 2 minutes.
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Serve:
Slice this fish to enjoy. Since this recipe uses lemon juice to add flavor, here is a fun and refreshing louisiana style dirty rice recipe to compliment the light lemon tanginess.
Flounder is large so slice and serve to enjoy.
With a personal mission to spread the good name of nutrition through mouthwatering recipes, Chef Cindy's philosophy around cooking is deeply rooted in food as medicine. In the kitchen, she offers a conscious, restorative, and functional approach to cooking; an approach she has cultivated during her years working in farm-to-table restaurants.