Baked Flounder

Name: Baked Flounder
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4 people people
Cuisine: Australian
Ingredients: 4 flounder fillets (approx. 150–180g each); 2 tablespoons olive oil or melted butter; 1 teaspoon salt; ½ teaspoon freshly ground black pepper; 1 lemon, thinly sliced; 2 tablespoons fresh parsley, chopped (plus more for garnish); 1 teaspoon garlic powder (optional); Lemon wedges, for serving; Cooking spray or extra oil, for greasing the baking sheet

Enjoy the light and tender taste of Baked Flounder, perfectly seasoned for a healthy, flavourful meal. Order premium flounder from Pearl Seafoods for fresh delivery!

Serves

4 people people

Prep

10 minutes mins

Cook

25 minutes mins

Difficulty

Medium

About This Recipe

Indulge in the delicate flavours of Baked Flounder, a simple yet elegant dish that highlights the freshness of premium flounder from Pearl Seafoods. This recipe features the fish baked to perfection, ensuring a tender, flaky texture that pairs beautifully with a variety of sides. Easy to prepare, it’s perfect for weeknight dinners or special occasions. Elevate your seafood experience by ordering fresh flounder online from Pearl Seafoods, with convenient delivery available across Sydney.

Ingredients

4 flounder fillets (approx. 150–180g each)
2 tablespoons olive oil or melted butter
1 teaspoon salt
½ teaspoon freshly ground black pepper
1 lemon, thinly sliced
2 tablespoons fresh parsley, chopped (plus more for garnish)
1 teaspoon garlic powder (optional)
Lemon wedges, for serving
Cooking spray or extra oil, for greasing the baking sheet

Method

Preheat the oven to 325°F (165°C). Line a baking sheet with aluminum foil and lightly coat it with cooking spray.
Rinse the flounder fillets under cold water, pat them dry with paper towels, and arrange them on the prepared baking sheet. Season with salt and ground black pepper to taste.
In a bowl, whisk together the melted butter and white wine. Pour the mixture over the flounder fillets.
Sprinkle the seasoned bread crumbs evenly over each fillet, followed by a pinch of paprika to taste.
Bake in the preheated oven for 25 to 30 minutes, or until the flounder flakes easily with a fork.

Featured Product

Fresh Whole Flounder

$25.00

Nutrition (per serving)

Calories 235 kcal
Total Fat 11.0 g
Total Carbohydrate 2.0 g
Protein 30.0 g

% Daily Value*

Calories 235 kcal (11% DV)
Total Fat 11.0 g (14.1% DV)
Total Carbohydrate 2.0 g (0.73% DV)
Protein 30.0 g (60.0% DV)

*Based on a 2,000 kcal daily diet.

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