Baked Flounder Filets – 20 Minutes – Quick and Easy – Gluten Free

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Baked Flounder Filets were..

…what we had almost every Friday when I was growing up in a little town in Northern New Jersey called North Arlington. Our mom worked in Newark and she rode buses back and forth to work.

On weeknights she would get home about 5:45 to 6:00, kick off her high heels and throw supper together while my sister, Loretta aka Woogie, and I set the table.

We always had fish on Fridays and flounder was a regular. Some of the fish were seasonal but fresh flounder was always available. This is the Quick and Easy way that our mom got the Friday night Baked Flounder supper on the table.

Mom would turn on the oven and grease a baking sheet for the flounder. Laid the filets out on the sheet “flat side down”. Sprinkled salt, pepper and paprika on them.

Into the oven for about 8-10 Minutes then under the broiler for about 3-4 minutes.

While that was going on she would heat up some kind of canned vegetable and whenever we had fish she would always throw together some mac and cheese. The mac and cheese involved boiling elbow macaroni, straining it, then mixing in chunks of Velveeta cheese until the cheese melted. That was it.

To this day, I still hate canned vegetables and Velveeta cheese.

After supper Woogie would wash and I would dry.

Here is tonight’s  – One Pan – Quick and Easy – Baked Flounder. With some oven baked zucchini “fries” right in the same pan.

Set the oven at 450°F/232°C. Line a baking sheet with aluminum foil and spray or wipe it with olive oil. Or, use a non stick pan like this one in the pics.

Rinse off the zucchini and cut them up like this….

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It’s pretty hard (most times impossible) to find fresh flounder here in Texas so this is our go to frozen brand.

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Rinse off the flounder filets and pat them dry with paper towels.

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Spread the zucchini out with the pointy side sticking up and the flounder with the “flat side down”. Sprinkle with some salt, pepper and paprika. I couldn’t stop myself from also adding a little grated parmesan cheese.

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Oven for about 8 minutes and then broiler for about 2-3 minutes. Then serve and enjoy your Baked Flounder Filets and zucchini “fries”.

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We had a real nice, chilled, bottle of Chablis with our Baked Flounder Filets. Life is good.

 

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Oven Baked Flounder filets and zucchini "fries".
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Cuisine American
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Cuisine American
Prep Time 10 minutes
Cook Time 10 minutes
Servings
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Instructions
  1. Set the oven at 450°F/232°C. Line a baking sheet with aluminum foil and spray or wipe it with olive oil. Or, use a non stick pan like this one in the pics. Rinse off the zucchini and cut them up into french fry shapes.
  2. Rinse off the flounder filets and pat them dry with paper towels. Spread the zucchini out with the pointy side sticking up and the flounder with the "flat side down". Sprinkle with some salt, pepper and paprika. And a little grated parmesan cheese if you want to.
  3. Oven for about 8 minutes and then broiler for about 2-3 minutes. Then serve and enjoy your Baked Flounder Filets and zucchini "fries".
    Baked Flounder-5-poppopcooks.com-flounder-flounder fish-flounder filet-Broiled flounder-flounder recipes
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Oven Baked Lemon Parsley Flounder

Oven Baked Lemon Parsley Flounder-9-poppopcooks.com

You will get out a great chef quality meal in 30 minutes, or less, because it all comes together quick and easy. If your flounder filets are frozen just put them in a bowl of water while you get the veggies going. Even if they are still a little stiff in the center when you put them in the oven they will bake up just fine. Oven Baked Lemon Parsley Flounder is sorta like my son John’s Easy Lemon Chicken and our Chicken Filets with Lemon and Parsley except the flounder is even easier this way. Since you are going to be using the oven how about making today’s veggie in the oven too. And how about Brussel sprouts? The brussel sprouts are going to take a little longer than the flounder so lets get them going.

Set your oven at 400°F/200°C. Rinse the brussel sprouts off and pat them dry. Cut the stem end off and remove the outside leaves. Cut them in half through the stem and put them in an aluminum foil lined baking pan.

Oven Baked Lemon Parsley Flounder poppopcooks.com

 

Drizzle with extra virgin olive oil and balsamic vinegar. Lightly sprinkle salt, pepper and grated parmesan cheese. Gently mix it all up getting the sprouts coated. Then sprinkle some more parmesan and drizzle a little more balsamic vinegar.

Oven Baked Lemon Parsley Flounder-2-poppopcooks.com

 

Put it in the oven and lets get started on your Oven Baked Lemon Parsley Flounder. Get out a cookie sheet big enough for the filets to lie out flat. Line it with aluminum foil first if you want to make the clean up easier. Spread the filets out flat on the cookie sheet. Drizzle with some extra virgin olive oil and turn them over a couple of times to get them coated with the oil. Finish the turning over routine with the rounded side up and the flat side, with the guy stripe down the middle, down. Sprinkle with some dried dill weed and/or dried basil, salt, pepper and grated parmesan. Then into the oven they go.

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The flounder will take 8-10 minutes. While the oven in doing it’s work squeeze the juice from two lemons into a small bowl. Chop up a handful of fresh parsley leaves and add it to the lemon juice. Dried parsley leaves will work in a pinch but only use half as much as the fresh. But, fresh works best.  Mix it together and let it sit.

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Gently poke one of the filets with a fork and if it wants to flake apart they are done. The brussel sprouts had a head start so it all will be done about the same time. Put the filets and the brussel sprouts on the plates for serving and then carefully spoon the lemon and parsley mixture over the filets. Enjoy your Oven Baked Lemon parsley Flounder. A well chilled California Vermentino or Chardonnay would go great.

Oven Baked Lemon Parsley Flounder-8-poppopcooks.com

 

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Oven Baked Lemon Parsley Flounder BigOven - Save recipe or add to grocery list Yum
A real easy baked flounder filet dish that turns out great!
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Rating: 0
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Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
Votes: 0
Rating: 0
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Rate this recipe!
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Instructions
  1. Set your oven at 400°F/200°C. Rinse the brussel sprouts off and pat them dry. Cut the stem end off and remove the outside leaves. Cut them in half through the stem and put them in an aluminum foil lined baking pan. Drizzle with extra virgin olive oil and balsamic vinegar. Lightly sprinkle salt, pepper and grated parmesan cheese. Gently mix it all up getting the sprouts coated. Then sprinkle some more parmesan and drizzle a little more balsamic vinegar.
  2. Put it in the oven and lets get started on your Oven Baked Lemon Parsley Flounder. Get out a cookie sheet big enough for the filets to lie out flat. Line it with aluminum foil first if you want to make the clean up easier. Spread the filets out flat on the cookie sheet. Drizzle with some extra virgin olive oil and turn them over a couple of times to get them coated with the oil. Finish the turning over routine with the rounded side up and the flat side, with the guy stripe down the middle, down. Sprinkle with some dried dill weed and/or dried basil, salt, pepper and grated parmesan. Then into the oven they go.
  3. The flounder will take 8-10 minutes. While the oven in doing it's work squeeze the juice from two lemons into a small bowl. Chop up a handful of fresh parsley leaves and add it to the lemon juice. Dried parsley leaves will work in a pinch but only use half as much as the fresh. But, fresh works best. Mix it together and let it sit.
  4. Gently poke one of the filets with a fork and if it wants to flake apart they are done. The brussel sprouts had a head start so it all will be done at about the same time. Put the filets and the brussel sprouts on the plates for serving and then carefully spoon the lemon and parsley mixture over the filets. Enjoy your Oven Baked Lemon parsley Flounder. A well chilled California Vermentino or Chardonnay would go great.
    Oven Baked Lemon Parsley Flounder-9-poppopcooks.com
Recipe Notes

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Oven Baked Flounder Dinner-Quick and Easy

Oven Baked Flounder poppopcooks.com

When you make this Oven Baked Flounder you will look like a chef because no one could make this dish better than you! It’s so easy and you can tweek the ingredients all kinds of different ways and you will still have it turn out great. Growing up in New Jersey there was always fresh flounder available. My Mom rode the bus home from work and on Friday she would stop at the fish store and about half the time the freshest available was flounder. This is basically how she made it and supper was on the table in well under a half-hour.

Turn the oven on at 400°F. Rinse off the fillets and pat them dry with a paper towel. Spray a cookie sheet with oil and spread the fillets out on it. You could line the cookie sheet with aluminum foil before you spray it for an easier cleanup. In a bowl 1/4 cup olive oil or melt 1/2 stick of butter and add 1 tablespoon garlic powder or chopped garlic, salt, pepper, juice from 1/2 of a lemon and dried parsley flakes. Here’s where you get to do it your own way. With the basic oil or butter then you can add lots of different things to your liking. Paprika, Parmesan cheese, honey, red pepper flakes, balsamic vinegar and on and on.

Oven Baked Flounder2

 

Brush the mixture over the flounder saving some for the veggies. 

Oven Baked Flounder1 poppopcooks.com

 

Line a small baking pan with foil and put in some potatoes cut into about 3/4 inch cubes and some frozen broccoli florets or carrots. Brush them with the rest of the butter (or oil) mixture and put everything in the oven at the same time.

Oven Baked Flounder3 poppopcooks.com

 

Seven minutes on bake then three minutes on broil, but, all ovens are different so watch them. When the flounder  starts to sizzle around the edges switch from bake to broil and then as soon as they start to get the slightest brown on top take them out. The veggies will keep up with the fish so it all should be ready to go.

Oven Baked Flounder poppopcooks.com

 

You are the chef! A nice dry white wine would go along good with your Oven Baked Flounder. Gammy likes Pinot Grigio so thats what we have (surprised?) And since the oven is on, some of poppop’s easy homemade bread wouldn’t slow things down.

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Oven Baked Flounder Dinner-Quick and Easy BigOven - Save recipe or add to grocery list Yum
An easy and fast weeknight Baked Flounder recipe.
Votes: 2
Rating: 4.5
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Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
Votes: 2
Rating: 4.5
You:
Rate this recipe!
Add to Meal Plan:
This recipe has been added to your Meal Plan
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Instructions
  1. Turn the oven on at 400°F. Rinse off the fillets and pat them dry with a paper towel. Spray a cookie sheet with oil and spread the fillets out on it. You could line the cookie sheet with aluminum foil before you spray it for an easier cleanup. In a bowl 1/4 cup olive oil or melt 1/2 stick of butter and add 1 tablespoon garlic powder or chopped garlic, salt, pepper, juice from 1/2 of a lemon and dried parsley flakes. Here's where you get to do it your own way. With the basic oil or butter then you can add lots of different things to your liking. Paprika, Parmesan cheese, honey, red pepper flakes, balsamic vinegar and on and on. Brush the mixture over the flounder saving some for the veggies.
  2. Line a small baking pan with foil and put in some potatoes cut into about 3/4 inch cubes and some frozen broccoli florets or carrots. Brush them with the rest of the butter (or oil) mixture and put everything in the oven at the same time.
  3. Seven minutes on bake then three minutes on broil, but, all ovens are different so watch them. When the flounder starts to sizzle around the edges switch from bake to broil and then as soon as they start to get the slightest brown on top take them out. The veggies will keep up with the fish so it all should be ready to go.
  4. You are the chef! A nice dry white wine would go along good with your Oven Baked Flounder. Gammy likes Pinot Grigio so thats what we have (surprised?) And since the oven is on, some of poppop's easy homemade bread wouldn't slow things down.
    Oven Baked Flounder poppopcooks.com
Recipe Notes

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