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• My Buttery Baked Flounder Recipe Melts In Your Mouth
• Ingredients & Substitutions
• How To Cook Flounder
• My Recipe Tips
• Baked Flounder Recipe (Easy, Flaky, Fast!) Recipe card
• Serving Ideas
• More Baked Fish Recipes
• Recipe Reviews

My Buttery Baked Flounder Recipe Melts In Your Mouth

I enjoy most kinds of white fish, but this flounder recipe was a happy accident when I couldn’t find halibut one day. I knew that they’re in the same family, so I gave this one a chance — and was so happy with the decision. Here’s why:

• Delicate and flaky, with a mild flavor – My baked flounder recipe is light, buttery, and a little sweet. The small, delicate flakes practically melt in your mouth! And the flavor is milder than other whitefish (like baked halibut , cod , snapper , or haddock ) — perfect if you don’t like a strong fishy taste.
• 6 simple ingredients – Plus salt & pepper. I like to let the natural flavor of the fish shine, and don’t want too many strong flavors overpowering the mild taste.
• Quick and easy – This is one of the easiest flounder recipes I’ve ever seen. Not only is it a solid choice for weeknight meals, I actually prefer this cooking method because this delicate texture can fall apart when flipping.

If you love a delicate, flaky fish like I do and want an affordable option, this one’s for you. Make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my baked flounder recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Flounder Fish – You can use fresh flounder fillets if you can get them (I’m jealous!). I usually have to buy frozen ones, but the upside is they cost less. Thaw them in cold water, or in the fridge overnight, before cooking.
• Olive Oil – I used regular olive oil , but extra virgin olive oil or avocado oil work, too. I always have all 3 on hand, and use them pretty interchangeably.
• Butter – While many of my fish recipes use only olive oil, I opted for a combination of olive oil and melted butter for this flounder recipe. Since it’s a leaner, milder fish than most, I find it benefits from a little buttery flavor! My butter was unsalted, but you could use salted and just reduce the amount of added salt a bit. If you need to avoid dairy, feel free to just use 2 tablespoons of olive oil instead of 1 tablespoon each of butter and oil.
• Lemon Juice – For a light and bright touch. Lime juice also works, but I prefer lemon here.
• Spices – Smoked paprika (or regular is fine), garlic powder , sea salt, and black pepper. If you like, you can add dried or fresh herbs, like thyme or oregano, but I find that too many spices easily overpower flounder.

How To Cook Flounder

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Brush. Pat the fish fillets dry with paper towels and place them on a rimmed sheet pan or in a baking dish, without overlapping. In a small bowl, whisk together the melted butter, olive oil, and lemon juice. Brush the butter mixture onto both sides of the flounder.
2. Season. In a separate small bowl, stir together the paprika, garlic powder, salt and pepper. Season both sides liberally with the seasoning mixture.
3. Bake. Cook the flounder recipe in the oven until it flakes easily with a fork. You can serve it as-is, but I like to garnish with lemon wedges and a sprinkle of fresh parsley.

My Recipe Tips

• Don’t crowd the pan. Make sure to leave space between the fillets, so that they cook evenly. Crowding will increase the baking time, but even worse, leads to uneven cooking.
• Pre-mixing the seasonings saves time. I mix the seasonings together and sprinkle them onto the fillets all at once for this flounder recipe. This method is more convenient, because you don’t have to split each individual spice amount in two (for each side of the fish). But, it’s an extra dish to wash, so oftentimes I just sprinkle on the seasonings directly. Once you get the hang of the amounts, you can even eyeball them.
• Use a meat thermometer for moist, flaky results. Baking time can vary depending on the thickness of the fish. I always check the thickest part with a meat thermometer , usually after 10 minutes. The ideal internal temperature is 135-140 degrees F. You can cook it to 145 degrees F, but in my experience it starts to get dry by then. If you don’t have a thermometer, you can test for doneness by flaking with fork — just don’t wait until it looks dry.
• Remove the fish from the pan gently. Since flounder is so delicate, it can fall apart easily. I recommend using a fish spatula like this to transfer it to plates for serving.
• Add a sauce if you want to get fancy. I don’t think it absolutely needs it, but I still can’t stop thinking about the time I drizzled lemon butter sauce over this baked flounder recipe. So amazing!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 4 5-oz Flounder fillets ▢
• 1 tbsp Unsalted butter (melted) ▢
• 1 tbsp Olive oil ▢
• 1 tbsp Lemon juice ▢
• 1 tsp Smoked paprika ▢
• 1 tsp Garlic powder ▢
• 1 tsp Sea salt ▢
• 1/2 tsp Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C). Pat the fish fillets dry with paper towels and place on a rimmed baking sheet .
2. In a small bowl, whisk together melted butter, olive oil, and lemon juice. Brush the butter mixture onto both sides of each fish fillet.
3. In a separate small bowl, stir together the paprika, garlic powder, salt and pepper. Season both sides liberally with the seasoning mixture.
4. Bake flounder in the oven for 12-15 minutes , until the fish flakes easily with a fork or reaches an internal temperature of 140 degrees F (60 degrees C). (You can cook to 145 degrees F if you like, but it’s more moist and tender at 140 degrees F.) Time can vary depending on the thickness of the fish, so check at 10 minutes .

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 flounder fillet

• Tips: Check out my recipe tips above to help you get evenly cooked, flaky flounder every time, remove it from the pan without tearing, and a seasoning shortcut.
• Storage: Keep leftovers in an airtight container in the fridge for up to 3 days. You can warm them up again, or use them as your protein on fish tacos or my taco bowl .
• Reheat: When reheating, I like to bake flounder at 325 degrees F until warm, as the lower temperature is less drying. The microwave at low power works okay, but dries it out more easily.
• Freeze: You can keep cooked flounder in the freezer for up to 3 months, or raw for up to 12 months. Thaw overnight in the refrigerator.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Baked Flounder Recipe

Serving Ideas

Since the flavor is so mild and neutral, my baked flounder recipe goes with just about any side dish! Here are some easy ideas I make often:

• Vegetables – You can roast veggies that cook at the same temperature together with this flounder recipe, and just swap the positions of the pans as needed. My oven roasted asparagus takes almost the same amount of time, so that’s my favorite option. You could also roast broccoli or roast cauliflower , which take a little longer than the fish (so just get them started first), or air fry cauliflower for a faster side. If you want to make your side in parallel with the fish, my mixed sauteed vegetable recipe can use whatever you’ve got!
• Starches – For a more filling meal, serve the fish over a base of rice or a baked sweet potato . I make cauliflower rice or cauliflower mash more often, which satisfy the craving for me.
• Salads – Baked flounder pairs well with just about any salad for a light meal. I recently loved it over my Cobb salad (instead of chicken) after I tried a similar combo at a restaurant. It’s also yummy alongside light, fresh spring and summer salads, like my Mediterranean salad , strawberry spinach salad , or burrata salad .

More Baked Fish Recipes

Baking fish makes the perfect weeknight meal. Here are more of my easy ways to serve it:

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Baked Flounder Recipe (Easy, Flaky, Fast!)

My baked flounder recipe makes flaky, buttery fish in 20 minutes! You only need a few simple ingredients: olive oil, butter, lemon, & spices.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/flounder-recipe/

Ingredients

• 4 5-oz Flounder fillets
• 1 tbsp Unsalted butter (melted)
• 1 tbsp Olive oil
• 1 tbsp Lemon juice
• 1 tsp Smoked paprika
• 1 tsp Garlic powder
• 1 tsp Sea salt
• 1/2 tsp Black pepper

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C). Pat the fish fillets dry with paper towels and place on a rimmed baking sheet .
2. In a small bowl, whisk together melted butter, olive oil, and lemon juice. Brush the butter mixture onto both sides of each fish fillet.
3. In a separate small bowl, stir together the paprika, garlic powder, salt and pepper. Season both sides liberally with the seasoning mixture.
4. Bake flounder in the oven for 12-15 minutes , until the fish flakes easily with a fork or reaches an internal temperature of 140 degrees F (60 degrees C). (You can cook to 145 degrees F if you like, but it’s more moist and tender at 140 degrees F.) Time can vary depending on the thickness of the fish, so check at 10 minutes .

Maya’s Recipe Notes

Serving size: 1 flounder fillet

• Tips: Check out my recipe tips above to help you get evenly cooked, flaky flounder every time, remove it from the pan without tearing, and a seasoning shortcut.
• Storage: Keep leftovers in an airtight container in the fridge for up to 3 days. You can warm them up again, or use them as your protein on fish tacos or my taco bowl .
• Reheat: When reheating, I like to bake flounder at 325 degrees F until warm, as the lower temperature is less drying. The microwave at low power works okay, but dries it out more easily.
• Freeze: You can keep cooked flounder in the freezer for up to 3 months, or raw for up to 12 months. Thaw overnight in the refrigerator.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)