Garlic Parmesan Baked Flounder Recipe (Only 20 minutes!)
This one-pan baked flounder recipe with garlic, Parmesan cheese, and vegetables is easy and so delicious thanks to a bold lemony sauce. If you can't find flounder, any mild, thin white fish will work, such as Dover sole, halibut, or branzino filetts.
Servings: 6 people
Ingredients
- 1 1/4 pounds flounder fillets, sole fillet will also work
- 2 medium zucchini, halved and cut into ½-inch slices (half moons)
- 1 small red onion, halved and cut into ½-inch slices (half moons)
- kosher salt
- black pepper
- 3 garlic cloves, minced
- 2 teaspoons dried oregano
- 1/2 teaspoon sweet paprika
- 1/2 teaspoon cumin
- Juice of 2 lemons, plus more lemon wedges for serving
- 1/4 cup to 1/3 cup extra virgin olive oil
- 1/2 cup grated Parmesan cheese
Instructions
- Heat the oven to 350°F.
- Make the sauce: In a small mixing bowl, combine garlic, spices, lemon juice, and olive oil. Whisk to combine.
- Prepare the fish: Pat the fish dry with paper towels and season well with kosher salt and black pepper on both sides. Arrange the fish in a large baking dish. Add the zucchini and onions to it and season with salt and pepper. Pour the sauce all over the fish and vegetables.
- Bake: Bake in the heated oven for 7 to 10 minutes, then carefully remove the pan and sprinkle the grated parmesan all over the fish and vegetables. Return the pan to the oven and bake for another 3 to 5 minutes or so until the fish is flaky and the cheese has melted some. (Flounder fillets are thin and should not take too long to cook. Be careful not to overcook them.)
Notes
- Substitutes for flounder: Branzino, halibut, sole, cod, trout, snapper, or haddock -- any mild white fish would work. Just be sure to use thin fish filets.
- Tip for success: Flounder fillets cook very quickly, so check after it has been baking for 7 minutes or so. If you find that the fish is cooking faster than expected, add the Parmesan sooner to give it some time to melt.
- Can you use frozen flounder in this recipe? Yes, just be sure to thaw it overnight in the fridge. And pat it dry to remove excess moisture.
- Serve baked flounder with: Try my herby boiled potatoes or smashed potatoes. For a green side, try roasted broccoli, Greek green bean salad, or this asparagus salad.
- Leftovers and storage: Store leftovers in an airtight container in the fridge for up to 2 days. I prefer to eat leftover fish at room temperature. But you can add everything to a skillet over medium-low heat for a few minutes until just heated through.
- Visit our shop to browse our all-natural and organic spices (like the paprika and cumin used in this recipe), olive oils, and much more!
Nutrition
Calories: 204.3kcal | Carbohydrates: 5.9g | Protein: 15.4g | Fat: 13.5g | Saturated Fat: 3g | Polyunsaturated Fat: 1.5g | Monounsaturated Fat: 7.6g | Trans Fat: 0.01g | Cholesterol: 49.8mg | Sodium: 229.3mg | Potassium: 385.1mg | Fiber: 1.4g | Sugar: 2.5g | Vitamin A: 330IU | Vitamin C: 13.6mg | Calcium: 123.6mg | Iron: 1mg
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