Broiled Flounder with Lemon & Herbs: A Fresh Seafood Delight

Name: Broiled Flounder with Lemon & Herbs
Prep time: 10 min
Cook time: 6 min
Total time: 16 min
Ingredients: 4 flounder fillets (about 6 oz each); 2 tbsp extra virgin olive oil; 1 lemon (juiced (plus extra wedges for serving)); 3 cloves garlic (minced); 1 tbsp fresh parsley (chopped); 1 tsp fresh thyme (or ½ tsp dried thyme); Salt and freshly ground black pepper (to taste)

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Let me tell you about my easy dinner recipe, it’s broiled flounder with lemon and herbs. It is my secret weapon when I want something that won’t make me feel heavy. This dish is lighter than air but offers a lot of flavor and nutrition.

I tried this recipe during a “health kick” phase with my wife (let’s be real, it lasted about a week), but this Broiled Flounder stayed in our mind since then. The lemon creates a fresh feel while the added herbs bring a lot of flavor to the Flounder. Don’t worry, Flounder fish is not bland, I can have it without any herbs as well, and it is still flavorful. But, since we are talking Italian-inspired food here, how can we skip herbs?

Another good thing about Broiling Flounder is that it gets ready in no time. I literally place it in the oven, pour my sparkling water to go sit and scroll Instagram, but by the time I open Insta, the dinner is ready. It’s that simple. It has actually become my secret to impress inlaws without putting much effort.

Here are some common questions most people ask me about flounder, let’s clear things up first!

How Do I Know When the Fish is Finished Cooking?
The best way to ensure your flounder is perfectly cooked is to use an instant-read thermometer. Fish is done when it reaches an internal temperature of 145°F (63°C). The flesh should be opaque and flake easily with a fork.

What is the Best Way to Make Flounder?
While there are many delicious ways to prepare flounder, I personally prefer broiling. This method cooks the fish quickly and gives it a lovely, slightly crispy exterior while keeping the inside moist and tender.

Is Flounder Good to Eat?
Absolutely! Flounder has a mild, slightly sweet flavor with a delicate texture that melts in your mouth. It’s an enjoyable fish. Whether you are a seafood lover or new to fish, you will love it, trust me.

Is Flounder Healthy to Eat?
Yes, flounder is a nutritious choice. It’s low in calories and fat while being rich in protein, making it a great option for a balanced diet. It also contains beneficial vitamins and minerals, including vitamin B12, selenium, and phosphorus.

Ingredients

For a delicious broiled flounder, you’ll need:

Flounder fillets: When buying flounder fillets, always look for fresh fillets that are firm to the touch and have a mild, slightly sweet scent. Avoid buying any fish that has a strong “fishy” odor. The flesh should be white and slightly translucent, not dull or dry. I always buy fresh Flounder for this recipe, but if you are buying frozen, check that the packaging is sealed properly. It should also not have any freezer burn, check if it is free from ice crystals. Always thaw frozen fillets in the refrigerator overnight so that they are easy to cook and have a good texture.

Lemon: Fresh lemons add brightness to the dish. Look for ones that feel heavy for their size. They have more juice.

Olive oil: A high-quality extra virgin olive oil uplifts the flavor of the fish. It’s worth investing in a good bottle for drizzling and cooking. I always have the best available olive oil in my grocery list, I never save money on it.

Garlic: Fresh garlic cloves are always best, no matter what you are cooking. But, just in case, if you don’t have any, you can use garlic powder. Know that you will use less amount of garlic powder than fresh garlic. Also, the powder will not provide a fresh flavor and aroma.

You might also like Garlic Spaghetti Recipe

How to Broil Flounder?

Remember, I told you this is the easiest fish recipe I have tried? It takes only four simple steps to prepare this nutrition-rich, light, yet full-of-flavor Broiled Flounder Recipe.

Step 1: Preheat the Broiler

Preheat your oven’s broiler to high. Make sure the rack is positioned about 6 inches from the heat source.

Step 2: Prepare the Baking Sheet

Line a baking sheet with aluminum foil for easy cleanup. Lightly grease it with olive oil or cooking spray.

Step 3: Season the Flounder

Place the flounder fillets on the prepared baking sheet. Drizzle with 2 tablespoons of olive oil and the juice of 1 lemon.

Sprinkle 3 cloves of minced garlic, salt, and pepper over the fillets. Add freshly chopped parsley and thyme on top.

Step 4: Broil the Flounder

Place the baking sheet under the broiler and cook for 4-6 minutes, depending on the thickness of the fillets. Keep an eye on them to avoid overcooking. The fish should be opaque and flake easily with a fork.

Remove the flounder from the oven and let it rest for a minute. Serve immediately with extra lemon wedges on the side. This will add an extra citrusy flavor, everyone will love.

Pro-Tips

Broiling is quick, so keep an eye on the fish to prevent it from burning. Every oven is different, and the cooking time may vary.
Fresh herbs and citrus make a noticeable difference in flavor. Whenever possible, opt for fresh over dried.
Allowing the fish to rest for a minute after broiling helps the juices redistribute, making it more tender.
Feel free to add different herbs or spices to suit your taste. Dill and chives can also work with Flounder fish.

How to Serve Broiled Flounder?

As mentioned earlier, Broiled flounder is best served immediately after cooking, while the fish is still warm and flaky. I love to pair it with a simple side of steamed vegetables, like asparagus or green beans. It complements the light, delicate flavor of the fish without overpowering it. For something more hearty, roasted potatoes with a sprinkle of rosemary add a satisfying contrast to the tenderness of the flounder.

To complete the meal, serve it with a fresh green salad drizzled with a lemon vinaigrette, or go for a Mediterranean twist with a couscous or quinoa salad mixed with cherry tomatoes, cucumbers, and a dash of olive oil.

A glass of sparkling water with lemon slices makes me a balanced, light dinner, every time.

For extra flavor, serve the flounder with lemon wedges on the side. Everyone on the table will have the option to add the final citrusy touch to their meal.

Reheating and Storage Tips

If you are lucky and have leftover broiled flounder, store it in an airtight container in the refrigerator for up to 2 days. Be sure to refrigerate it promptly, within 2 hours of cooking, to maintain its freshness.

To reheat, I recommend using the oven to preserve the texture of the fish. Preheat your oven to 300°F (150°C) and wrap the flounder loosely in aluminum foil to prevent it from drying out. Heat for about 10-15 minutes or until warmed through. Avoid microwaving, as it can make the fish rubbery.

While flounder can be frozen, I recommend enjoying it fresh. However, if you need to freeze it, make sure the fish has cooled completely, then wrap it tightly in plastic wrap followed by a layer of aluminum foil. Store in a freezer-safe bag or container for up to 2 months. To thaw, place it in the refrigerator overnight.