Easy, Excellent Baked Flounder


This is a great recipe for a night when you're feeling lazy - only a few ingredients, nothing to chop, easy cleanup, and very yummy! My husband announced the fish was 'excellent,' and he's not usually one to rave about food.

baked flounder fillets on plate
Prep Time:
10 mins
Cook Time:
25 mins
Total Time:
35 mins
4 servings


  • cooking spray

  • 4 flounder fillets

  • salt and ground black pepper to taste

  • ¼ cup butter, melted

  • 3 tablespoons white wine

  • 3 tablespoons seasoned bread crumbs

  • 1 pinch paprika, or to taste


  1. Preheat the oven to 325 degrees F (165 degrees C). Line a baking sheet with aluminum foil and coat with cooking spray.

  2. Rinse flounder fillets, pat dry, and place on the baking sheet. Season with salt and pepper. Whisk butter and wine together in a bowl; pour over flounder. Sprinkle each fillet with bread crumbs and then paprika.

  3. Bake in the preheated oven until flounder flakes easily with a fork, 25 to 30 minutes.

Cook's Note:

I used individually frozen fillets from BJs. The recipe would probably work fine with tilapia, too.

Nutrition Facts (per serving)

238 Calories
13g Fat
4g Carbs
22g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 238
% Daily Value *
Total Fat 13g 17%
Saturated Fat 8g 39%
Cholesterol 91mg 30%
Sodium 314mg 14%
Total Carbohydrate 4g 2%
Dietary Fiber 0g 1%
Total Sugars 1g
Protein 22g
Vitamin C 0mg 2%
Calcium 31mg 2%
Iron 1mg 4%
Potassium 335mg 7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

You’ll Also Love