Healthy Flounder Recipe: Bright and Citrusy

Tender flounder baked in a lemon orange garlic sauce, quick prep, and big fresh flavor.

By Matt Campbell

•

4.8

Baked flounder fillets in a white ceramic baking dish with lemon slices, orange zest, and chopped parsley

Jump to Recipe

Flounder is one of those weeknight wins that feels like you are getting away with something. It cooks fast, stays delicate, and loves a bright sauce that tastes like you had a plan. This one is citrus-forward in the best way: lemon for punch, a little orange for roundness, and garlic to keep it grounded.

No complicated breading. No weird ingredients you will use once and forget. Just a quick citrus bath, a hot oven, and a finish of herbs. If you are trying to eat lighter without eating sad, this is the lane.

A fork flaking a cooked flounder fillet on a plate with citrus sauce pooled around it

Why It Works

Fast cook time: Flounder is thin, so it bakes in about 10 minutes, which means dinner happens before everyone gets hangry.
Bright, not sour: Lemon brings the zing, orange adds a little sweetness, and olive oil smooths everything out.
Healthy, still satisfying: You get lean protein plus a punchy sauce that makes rice, quinoa, or veggies taste like a real meal.
Low-drama technique: Baking keeps the fish moist as long as you do not overcook it, and it avoids the pan-sear stress of a fragile fillet falling apart.

Pairs Well With

Storage Tips

Flounder is at its best right after cooking, but leftovers can still be really good if you treat them gently.

Refrigerate

Cool, then store in an airtight container with a spoonful of the citrus sauce.
Keep refrigerated and use within 2 days.

Reheat without drying it out

Best: Warm in a covered skillet on low with a splash of water or broth, just until heated through.
Oven: 300°F for 8 to 12 minutes, covered.
Microwave: Use 50 percent power in short bursts. Stop as soon as it is warm.

Leftover ideas

Flake into a salad with arugula, cucumber, and extra lemon.
Tuck into tacos with cabbage and a quick yogurt lime sauce.
Mix with cooked rice, herbs, and a drizzle of olive oil for an easy lunch bowl.

Common Questions

Is flounder a healthy fish?

Yes. Flounder is a lean, mild white fish that is high in protein and relatively low in calories. This recipe keeps it light by baking and using olive oil plus citrus for flavor.

Can I use frozen flounder?

Absolutely. Thaw it overnight in the fridge, then pat it very dry before baking. Extra moisture can water down the sauce and make the fish steam instead of bake.

How do I know when flounder is done?

It should turn opaque and flake easily with a fork. Because fillets vary in thickness, start checking around the 8 minute mark. If you use a thermometer, aim for 145°F in the thickest part (USDA guidance). If you like, you can pull it at 140°F and let it rest a couple minutes to finish with carryover heat.

Can I swap the citrus?

Yes. Lemon plus lime is sharper. Lemon plus grapefruit is more bitter and grown-up. If your oranges are super sweet, add an extra pinch of salt to keep the flavor balanced.

What if I do not love parsley?

Try dill, chives, or basil. Dill is especially good with lemon and fish.

How do I avoid bitter zest?

Zest only the colored outer peel, not the white pith underneath. That pith is where the bitterness lives.

Matt Campbell

I have always had a huge passion for the culinary arts, people, working as a team, and so on. I wanted to pursue my love for cooking initially at Virginia Commonwealth University with a culinary arts degree; however, I instead decided to apply myself and acquire more practical skills. My end goal is to eventually open my own restaurant or similar establishment.

Kitchen Essentials

Rimmed baking dish or small sheet pan
Microplane or fine grater for zest
Citrus juicer or reamer
Measuring spoons
Small bowl and whisk or fork
Fish spatula or thin spatula for lifting fillets

I started making versions of this when I wanted something that tasted restaurant-bright without restaurant effort. Flounder was the answer because it cooks fast and does not fight you. The first time I nailed the sauce, it was one of those pause-mid-bite moments. Like, oh. This is why people keep lemons around. Now it is my go-to when dinner needs to feel fresh, clean, and a little impressive, even if I am still in sweatpants.

Healthy Flounder Recipe: Bright and Citrusy

(4.8 Reviews)

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Servings 4

Ingredients

1 1/2 lb flounder fillets, patted very dry
1 1/2 tbsp olive oil
2 tbsp fresh lemon juice (about 1 lemon)
1 tbsp fresh orange juice (about 1/2 orange)
1 tsp lemon zest
1/2 tsp orange zest
2 cloves garlic, finely grated or minced
1 tsp Dijon mustard (optional, helps the sauce emulsify)
3/4 tsp kosher salt, plus more to taste (use less if using fine or table salt)
1/4 tsp black pepper
Pinch red pepper flakes (optional)
2 tbsp chopped parsley or dill
Lemon slices, for topping (optional but pretty and useful)

Optional for a cozy side: cooked rice, quinoa, or roasted potatoes to catch the sauce.

Instructions

Heat the oven. Preheat to 425°F. Lightly oil a baking dish or line a sheet pan with parchment for easy cleanup.
Mix the citrus sauce. In a small bowl, whisk together olive oil, lemon juice, orange juice, lemon zest, orange zest, garlic, Dijon (if using), salt, pepper, and red pepper flakes. (Zest only the colored part of the peel.)
Arrange the fish. Lay the flounder fillets in a single layer. If they are very thin at the tail end, tuck that thinner part under itself so it cooks more evenly.
Sauce it. Spoon the citrus mixture over the fillets. Add a few lemon slices on top if you want. For a less saucy top (and slightly more browned spots), spoon a little sauce under the fish too, not just on top.
Bake. Bake for 8 to 12 minutes, depending on thickness, until the fish is opaque and flakes easily. Timing guide: about 8 to 10 minutes for fillets around 1/2 inch thick, and 10 to 12 minutes for thicker pieces. Try not to overbake. Flounder goes from perfect to dry quickly.
Optional broil finish. If you want a little extra browning on top, broil for 1 to 2 minutes at the end. Stay close. It can go fast.
Finish and serve. Sprinkle with parsley. Taste the pan sauce and add a tiny pinch more salt or an extra squeeze of lemon if it needs more pop. Serve immediately with whatever you want to soak up that bright, garlicky sauce.

Flounder fillets in a baking dish being spooned with citrus garlic sauce

Nutrition information is estimated.

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