One Pan Baked Flounder with Lemon and Tomatoes

This baked flounder recipe is easy, healthy and super delicious. 

 

Flounder is a flaky white fish with a mild flavor – never overpowering. So this is a great recipe for the whole family. It’s also very light and lean – perfect for anyone following a low fat, low carb or gluten free diet.

This bright, flavorful meal comes together in one pan and is bursting with fresh produce like lemons and juicy tomatoes. It is one of our family’s favorite meals for busy weeknights.

In under an hour, the entire dish is ready and on the table. And cleanup is ridiculously simple!

Why We Love this Recipe

• Quick and easy to make. This dish comes together in about 45 minutes, making it perfect for busy weeknights when you want something fresh and satisfying.
• Light, fresh, and flavorful. Sweet, juicy tomatoes, fresh lemon and garlic complement the delicate flavor of the flounder without overpowering it.
• Healthy and nutritious. Flounder is a lean source of protein, and baking it with olive oil, tomatoes and lemon creates a wholesome meal that’s naturally low in carbohydrates and packed with fresh ingredients.
• Perfect for the entire family. Flounder is a milder fish, making it great for all ages. 
• Minimal cleanup. Everything bakes together in one dish, so you’ll spend less time washing dishes and more time enjoying your meal.
• Easy to customize. Add olives, fresh basil, spinach or a sprinkle of Parmesan cheese to make this recipe your own while keeping the preparation just as simple.
• Pairs with almost anything. Serve it alongside rice, roasted potatoes, pasta or crusty bread to soak up the delicious lemony tomato juices for a complete meal everyone will love.

Ingredients

A short list of simple ingredients is all you’ll need to make this light and healthy meal:

• Flounder fillets. Fresh flounder can be found at most grocery stores. I usually choose frozen fillets because they are more affordable. 
• Fresh cherry tomatoes
• Lemon
• Onion
• Fresh garlic cloves
• Capers
• Extra virgin olive oil

How to Make Baked Flounder

Prep the Veggies

The only prep work required for this easy recipe is slicing the onion and lemon and mincing the garlic. The cherry tomatoes will stay whole. When they start to burst during the roasting process, their juices combine really well with the other flavors. 

Assemble the Meal in a Baking Dish

The rest is so very simple. Just place all of the ingredients into a large baking dish.

I start with the flounder and then arrange the sweet cherry tomatoes, thin onion slices, lemon wedges, capers and garlic around the baking dish. 

Give the whole thing a generous drizzle of olive oil and a good sprinkle of flaky sea salt before roasting.

The flaky sea salt is key, too. The larger crystals help bring out the natural flavor of the flounder and vegetables. 

Bake the Flounder

Now, pop it all into the oven. The caramelization of the lemon juice, lemon zest, tomatoes and onions as they roast will naturally flavor the fish. 

Serving Suggestions

If you’re looking for a very low fat, low calorie meal, this baked fish is perfect just as it is. To round out the meal, there are lots of great options: 

1. Serve over a bed of pasta like linguine or angel hair. The pasta will soak up all of those flavorful juices and create a satisfying meal.
2. Serve with a simple salad with mixed greens, cucumbers, and a light balsamic vinegar dressing. This will complement the roasted fish nicely.  A warm green vegetable like roast broccoli or asparagus works well too.
3. This easy fish recipe is naturally gluten free. Keep it that way by serving it with side dishes like rice, sweet potatoes or even quinoa. This is how we do it at our house! 
4. For more heartiness, serve with crusty bread paired with olive oil or a creamy dip like hummus. 

Variations

1. Keep the Mediterranean vibes going by adding kalamata olives and chunks of feta cheese to the sheet pan. These ingredients add a briny, tangy dimension to the roasted fish and tomatoes.
2. If you enjoy a bit of heat, try sprinkling some crushed red pepper flakes or smoked paprika over the assembled dish before roasting. 
3. Experiment with fresh herbs. While fresh basil leaves are my favorite, you could also try a combination of fresh herbs like rosemary, thyme, basil and oregano to infuse the dish with different aromatics and flavors.

Storage Instructions

Allow the roasted fish to cool to room temperature before transferring to an airtight container. Refrigerate it promptly and consume within 2-3 days.

When you make this easy baked flounder recipe, I’d love to hear about it. Drop a rating or leave a comment below. Enjoy!

For more seafood recipes, try these: 

• Baja Fish Tacos with Chili Lime Crema
• Best Chicken Chesapeake Recipe with Maryland Crab
• Asian Tilapia Recipe (Easy & Healthy)

For more easy weeknight meal ideas, try these: 

• Creamy Stuffed Chicken with Boursin Cheese & Spinach
• String Bean Chicken Recipe (Just Like Panda Express!)
• Easy Shrimp Mei Fun Recipe (Singapore Rice Noodles)