Broiled Flounder is a perfect recipe that uses a lean, mild white fish that cooks very quickly. Only a few simple ingredients are needed to make this easy fish dinner. For an extra burst of flavor, make the spicy tartar sauce to serve with the fish fillets.
I also recommend trying these quick cooking seafood recipes: Blackened Snapper, Chilean Sea Bass and Pan Seared Shrimp.
Why this recipe is just so good...
- Easy weeknight dinner: Not in the mood to fry or grill your fish, broiling the fillets is a perfect choice for quick cooking dinner. The flounder will have a lightly crisp top with a tender fillet. Use just a bit of olive oil and some spices and in less than 10 minutes, the fish is done.
- Delicious tartar sauce: So much tastier than store bought, this homemade tartar sauce has a bit of a kick to it from the horseradish and chili sauce.
- Adaptable: We are using some garlic powder, paprika, salt, pepper and all purpose seasoning. (Old Bay is delicious on fish). You can easily make it a bit spicier with some red pepper chili flakes or use your favorite seasoning for flounder. And if you don't like spicier tartar sauce, just leave out the horseradish.
- Some other fantastic sauces that go well with seafood are: Red pepper sauce, Cherry tomato relish or Lemon herb sauce.
Ingredients
You will need the following ingredients to make this broiled flounder recipe:
Ingredient Notes
- Frozen flounder fillet is a great alternative to fresh because it is less expensive, convenient and easily available. Frozen fish is frozen shortly after it’s caught which means it’s frozen at the peak of freshness. When choosing frozen fish, make sure there aren't ice crystals in the bag. And check that the fillets are vacuum sealed to avoid freezer burn.
- In addition, according to The Better Fish, there is no difference in nutrition or taste between fresh or frozen.
- To defrost frozen fish: leave packaged fish in the refrigerator overnight to defrost. Or place sealed fillets in a bowl of cold water for about 30 minutes. Replace the cold water after 15 minutes.
Ingredients for tartar sauce:
mayonnaise, lemon juice, pickle relish, dijon mustard, chili sauce, Old Bay seasoning, black pepper, dill or tarragon-optional.
How to make broiled flounder
Step 1: Pat dry fish fillets with paper towel. Combine seasonings.
Step 2: Rub a bit of oil onto fish. Pat seasonings onto both sides of flounder.
Step 4: Preheat oven to broil. Use non-stick baking spray or brush a bit of oil onto the broiler to help avoid fish sticking. Place seasoned fillets onto broiler.
Step 5: Broil flounder for 4 minutes. Test with meat thermometer or digital heat gun. If it registers 145°F, it is done. If not, broil another 1-2 minutes
How to make spicy tartar sauce
- To make the spicy tartar sauce, combine the relish, mayo, lemon juice, chili sauce, horseradish, mustard and seasonings. If you would like it more or less spicy, adjust the chili sauce to your liking. Refrigerate until ready to use.
Recipe Tips
- Use fresh fish or quick-frozen and individually sealed fish.
- We are using approximately ½ inch thick fish. If you are using thinner fillets or thicker fillets, they will cook more quickly or longer than what is stated in the recipe. Always use your meat thermometer to check if the fish is done.
- Always pat dry excess moisture from the fish. This will allow your fish to brown and become lightly crispy.
- Make sure to preheat the broiler. This allows for quick and even browning of the fish fillets.
- You can make the tartar sauce earlier in the day or the day ahead. Store in the refrigerator. Bring out to room temperature before serving.
Frequently Asked Questions
How to choose the best fresh flounder filets?
- If you choose fresh flounder, according to FDAC, you should look for:
- A translucent look.
- Flesh that is firm and not separating.
- A mild odor, similar to the ocean.
- No discoloration.
Should I flip fish fillets when I broil them?
No, it is not necessary to flip the fish fillets when broiling. If the flounder is very thin, they will cook quickly. However, if the fillets are thicker than ½ inch, you should flip them to ensure even cooking. Just make sure the temperature reaches 145°F and the fish flakes easily.
What should I serve with broiled flounder?
Since this fish recipe is fresh and light, I recommend serving with some flavored rice or cauliflower rice or quinoa. Some our favorite vegetable side dishes that would go well are Marinated Broccoli, Pan Seared Asparagus or Blackened Green Beans.
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Nutrition information is an estimate based on Nutrifox.com.
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Broiled Flounder with Spicy Tartar Sauce
- Prep Time: 15 minutes
- Cook Time: 5 minutes
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Category: Dinner
- Method: Broil
- Cuisine: American
Description
This broiled flounder recipe uses a lean, mild flavored white fish that cooks very quickly. Only a few simple ingredients are needed to make this recipe. For an extra burst of flavor, make the spicy tartar sauce to serve with the fish fillets.
Ingredients
Flounder
- 4 flounder fillets (about 6 ounces each)
- 3 teaspoons olive oil
- 2 teaspoons Old bay seasoning or all purpose seasoning
- 1 teaspoon garlic powder
- ½ teaspoon pepper
- 1 teaspoon paprika
- lemon slices for garnish
Tartar Sauce
- ½ cup mayonnaise
- ¼ cup unsweetened pickle relish
- 1 teaspoon dijon mustard
- 1 teaspoon horseradish
- 1 teaspoon garlic or regular chili sauce
- 1 tablespoon lemon juice
- 1 teaspoon Old Bay seasoning
- ¼ teaspoon black pepper
- ½ teaspoon tarragon or dill, optional
Instructions
Spicy Tartar Sauce
- Stir together all sauce ingredients. Taste for seasoning and adjust as preferred.
- Store in refrigerator until needed.
Flounder
- Stir the seasoning together in a medium bowl or plate.
- Pat the flounder dry. Rub fillets with some oil and press fillets into the seasonings.
- Preheat the oven to broil.
- Lightly spray the broiler pan with non-stick baking spray. Or lightly brush with a bit of oil.
- Place the pan on the second level in the oven.
- Broil flounder for 4 minutes. Test the fish with a meat thermometer. If it registers 145°F, the fish is done. It may be hard to test since they are thin. Slide the thermometer in sideways if it is easier. I also sometimes use a heat gun thermometer to test temperature.
- Cook for another 1-2 minutes if necessary. In addition to thermometer, you can also see if fish flakes apart easily with a fork.
- Serve with a squeeze of lemon and the tartar sauce.
Notes
- Use fresh or quick-frozen and individually sealed fish.
- We are using approximately ½ inch thick fish. If your portions are thinner or thicker they will cook more quickly or longer than what is stated in the recipe.
- Always use your meat thermometer to check if the fish is done.
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Make sure to pat the fish dry for a lightly crisp outside of fish.
- Store leftover flounder in an airtight container in the refrigerator for up to 2 days. Freeze for up to two months. Defrost overnight in the refrigerator. Reheat in a skillet on low heat with a little oil or butter until hot.
Nutrition
- Serving Size: 1
- Calories: 277
- Sugar: 5g
- Sodium: 788mg
- Fat: 18g
- Carbohydrates: 7g
- Protein: 21g
- Cholesterol: 83mg
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