Easy Garlic Parmesan Baked Flounder (20 Minutes)

This Garlic Parmesan Baked Flounder recipe is a quick and easy seafood dinner that cooks in just 20 minutes. Featuring fresh flounder fillets, zucchini, and red onions, it’s seasoned with garlic, lemon juice, paprika, and Parmesan cheese for a flavorful, protein-rich meal. Perfect for weeknight dinners or healthy family meals, this baked fish recipe delivers tender, flaky fillets with a golden Parmesan crust. Serve with roasted vegetables, rice, or a fresh salad for a complete Mediterranean-inspired dish. Ideal for anyone looking for simple, healthy, and quick seafood recipes.

Ingredients

• 1 ¼ lb flounder fillet (sole fillet works too)
• 2 medium zucchini, halved and sliced into ½-inch half moons
• 1 small red onion, halved and sliced into ½-inch half moons
• Kosher salt and black pepper, to taste
• 3 garlic cloves, minced
• 2 tsp dried oregano
• ½ tsp paprika
• ½ tsp cumin
• Juice of 2 lemons, plus extra lemon wedges for serving
• ¼–1/3 cup extra virgin olive oil
• ½ cup grated Parmesan cheese

Instructions

1. Preheat the oven: Set oven to 350°F (175°C).
2. Prepare the fish and vegetables: Pat flounder fillets dry. Season both sides with salt and black pepper. Arrange fillets in a large baking pan. Place zucchini and red onions next to the fish, seasoning them with salt and pepper.
3. Make the garlic-parmesan sauce: In a small bowl, whisk together minced garlic, oregano, paprika, cumin, lemon juice, and olive oil.
4. Bake: Pour the sauce evenly over the fish and vegetables. Bake for 7–10 minutes.
5. Add Parmesan cheese: Remove the pan carefully and sprinkle grated Parmesan over the fish and vegetables. Return to the oven and bake an additional 3–5 minutes, until the fish flakes easily with a fork and cheese has slightly melted. Avoid overcooking thin fillets.
6. Serve: Plate the fish with the roasted vegetables and garnish with lemon wedges.

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Why You’ll Love This Recipe

This baked flounder recipe is quick, healthy, and packed with garlic, lemon, and Parmesan flavors. It’s a light, nutritious dinner option that cooks in just 20 minutes, perfect for busy weeknights.

Tips

• Pat the fish completely dry to help the seasonings stick.
• Thin fillets cook very quickly; check frequently to avoid overcooking.
• Use fresh lemon juice for the brightest flavor.

Variations and Substitutions

• Swap zucchini with yellow squash, asparagus, or bell peppers.
• Use sole or tilapia fillets if flounder is unavailable.
• For a richer flavor, sprinkle mozzarella or a blend of Italian cheeses instead of Parmesan.

FAQs

Can I make this ahead?

• Prepare the sauce and chop vegetables in advance, but bake the fish just before serving for best texture.

Can I use frozen fish?

• Yes, thaw completely and pat dry before baking.

What if I don’t have olive oil?

• You can use melted butter or avocado oil instead.

Serving

Serve baked flounder with roasted or steamed vegetables, rice, or a fresh salad. Garnish with extra lemon wedges for a bright finish.

Suggestions

• Pair with a crisp white wine like Sauvignon Blanc or Pinot Grigio.
• Add fresh herbs like parsley or dill before serving for extra flavor.