How to Cook Flounder

Co-authored by Jessica Gibson

Last Updated: March 31, 2019 References

If you want a fast, flavorful meal, pick up flounder from the seafood counter. For a hands-off dinner, coat flounder fillets with breadcrumbs and Parmesan. Bake the fish in the oven until the fillets are crispy. To cook a whole flounder, brush it with a little olive oil and toss it on the grill. The skin will become flaky while the flesh remains moist. If you prefer to cook fillets on the stove, coat them in a light breading and sauté them just until they're cooked throughout.

Ingredients

Crispy Baked Flounder

4 flounder fillets
Salt and freshly ground pepper, to taste
3/4 cup (75 g) of freshly grated Parmesan cheese
1/2 cup (25 g) of coarse fresh breadcrumbs
4 tablespoons (56 g) of butter, melted
2 tablespoons (30 ml) of extra-virgin olive oil

Makes 4 servings

Grilled Whole Flounder

1 2 lb (0.91 kg) whole flounder, scaled and gutted
Extra-virgin olive oil, for brushing and drizzling
4 parsley stems
Salt and pepper to taste
1 crushed garlic clove
1 lemon, sliced

Makes a 2 lb (0.91 kg) whole flounder

Sautéed Flounder with Lemon Butter

1/3 cup (41 g) of all-purpose flour
1 large egg, beaten
2 tablespoons (30 ml) of peanut oil
4 flounder fillets
1/4 teaspoon (1.5 g) of salt
1/4 teaspoon (0.5 g) of freshly ground black pepper
2 tablespoons (28 g) of butter
2 tablespoons (30 ml) of fresh lemon juice
2 tablespoons (6 g) of chopped fresh chives

Makes 4 servings

Method 1

Method 1 of 3:

Crispy Baked Flounder

1
Preheat the oven to 425 °F (218 °C) and put the fish into a baking dish. Get out 4 flounder fillets and arrange them in a baking dish so they're in a single layer. If you don't have a baking dish that will hold all the fillets, use a rimmed baking sheet.^{[1]
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2
Combine the cheese, crumbs, butter, oil, salt, and pepper. Get out a bowl and pour 4 tablespoons (56 g) of melted butter and 2 tablespoons (30 ml) of extra-virgin olive oil into it. Stir in 3/4 cup (75 g) of freshly grated Parmesan cheese and 1/2 cup (25 g) of coarse fresh breadcrumbs. Add salt and pepper to taste.^{[2]
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- The breadcrumbs will absorb the butter and oil so they become crispy in the oven.
Tip: For even crispier flounder, substitute panko for the fresh breadcrumbs.

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3
Scatter the topping over the fillets. Use a spoon or your fingers to sprinkle the cheesy breadcrumb mixture evenly over the fillets in the baking dish. If the topping is falling off, press the mixture firmly into the fish.^{[3]
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4
Bake the flounder for 15 minutes. Put the baking dish in the preheated oven and bake the fish until the fillets are opaque. To check if they're done, drag the tines of a fork over the center of a fillet. The fish should flake easily once it's done.^{[4]
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5
Rest the fillets for 5 minutes before you serve them. Remove the baking dish and set the fish fillets aside to cool for 5 minutes. The fish will finish cooking as rest. Then serve the fillets with steamed vegetables, couscous, or mashed potatoes.^{[5]
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- Refrigerate the leftover fish in an airtight container for up to 3 or 4 days. Keep in mind that the fish fillets will become soft the longer they're stored.

Method 2

Method 2 of 3:

Grilled Whole Flounder

1
Heat a grill to medium-high and oil the grates. If you're using a gas grill, turn the burners to medium-high. If you're using a charcoal grill, fill a chimney full of briquettes and light them. Once the briquettes are hot and lightly covered in ash, dump them evenly across the grill. Set the grate on the grill and lightly oil it.^{[6]
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- Oiling the grates will prevent the fish from sticking to it.
2
Cut 3 slits on each side of the fish and set it out for 20 minutes. Get out a whole flounder that's about 2 pounds (0.91 kg). Cut 3 diagonal slits on each side so they reach the bones. Then leave the fish at room temperature for 20 minutes.^{[7]
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- For even crispier skin, pat the fish dry using paper towels.
Did You Know? Working with a room temperature fish will ensure that the skin becomes crispy and the fish doesn't steam on the grill.
3
Rub the fish with oil and season it with parsley, garlic, and lemon. Drizzle a little extra-virgin olive oil over both sides of the flounder and use your fingers to rub the oil into the skin. Then sprinkle salt and pepper over the inside and outside of the fish. Push 4 parsley stems, 1 crushed garlic clove, and 1 sliced lemon into the cavity.^{[8]
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4
Grill the whole flounder for 18 to 20 minutes. Lay the fish on the grill and keep the lid off. Use 2 fish spatulas to carefully flip the flounder over after it's cooked for 10 minutes. Then grill the fish until you can flake it with a fork.^{[9]
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- To check if the fish is done, insert an instant-read thermometer into the thickest part of the fish. It should reach 145 °F (63 °C) once it's finished grilling.
5
Remove the fish and let it rest for 10 minutes. Take the grilled flounder off of the grill and put it on a serving platter. Once it's rested, drizzle a little more olive oil and lemon juice over the fish. Serve the grilled flounder with roasted vegetables or crispy potatoes.^{[10]
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- Refrigerate leftover flounder in an airtight container for up to 3 or 4 days.

Method 3

Method 3 of 3:

Sautéed Flounder with Lemon Butter

1
Heat the oil in a skillet over medium-high heat. Pour 2 tablespoons (30 ml) of peanut oil into a cast-iron skillet and turn the burner to high. Let the oil heat while you prepare a dredging station.^{[11]
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2
Put the flour in a bowl and the egg in another bowl. Set 2 shallow bowls on your work surface and put 1/3 cup (41 g) of all-purpose flour into 1 of them. Crack 1 large egg into the other bowl and beat it with a fork.^{[12]
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3
Dry 4 flounder fillets and season them with salt and pepper. Get out the flounder fillets and pat each side dry with paper towels. Then sprinkle 1/4 teaspoon (1.5 g) of salt and 1/4 teaspoon (0.5 g) of freshly ground black pepper over the fillets.^{[13]
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4
Dip the fillets in the flour and beaten egg. Place each fillet into the bowl with the flour and turn them over so they're coated. Then transfer the floured fillets to the bowl with the beaten egg and dip them in. Set the coated fish on a plate until you're ready to sauté them.^{[14]
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- Let the excess egg drip back into the bowl once you lift the fillet out of the bowl.
5
Sauté the flounder for 3 to 5 minutes. Lay the coated fillets into the hot skillet so they're in a single layer. Use a fish spatula to carefully flip the fillets over after they've cooked for 1 1/2 to 2 minutes. Then sauté the fish until they're opaque and cooked throughout.^{[15]
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Tip: If you can't fit all 4 fillets in a single layer, sauté the flounder in batches.
6
Remove the fish and melt the butter in the skillet. Turn off the burner and transfer the sautéed flounder to serving plates. Then put 2 tablespoons (28 g) of butter into the skillet.^{[16]
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- The heat from the skillet will immediately begin to melt the butter.
7
Add the lemon juice and pour the butter mixture over the fish. Pour 2 tablespoons (30 ml) of fresh lemon juice into the melted butter and swirl the skillet gently so they combine. Slowly pour the lemon butter over the cooked fillets.
8
Sprinkle chives over the flounder before serving. Chop 2 tablespoons (6 g) of fresh chives and scatter them over the fish fillets. Serve the sautéed fillets while they're still hot. Consider serving them with crusty bread and a garden salad.
- Although the texture of the sautéed flounder is best right after cooking, you can refrigerate leftovers in an airtight container for up to 3 or 4 days.