Baking whole flounder in foil is an easy and flavorful way to enjoy this delicate fish. The foil helps seal in moisture, keeping the fish tender and juicy while infusing it with delicious herbs, butter, and seasonings. Whether you’re a seafood lover or trying to cook flounder for the first time, this recipe will guide you through the process step by step.
Why Bake Whole Flounder in Foil?
Cooking flounder in foil has several benefits:
- Locks in moisture for a tender and juicy texture
- Enhances flavors by allowing herbs and spices to infuse the fish
- Easy cleanup since the foil contains all the juices
- Healthy cooking method that requires minimal oil or butter
Ingredients for Oven-Baked Whole Flounder in Foil
Main Ingredients
- 1 whole flounder (cleaned and gutted)
- 2 tablespoons olive oil or melted butter
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 teaspoon garlic powder
- ½ teaspoon paprika
- ½ teaspoon dried thyme or oregano
- 1 lemon (sliced into thin rounds)
- 2 cloves garlic (minced or sliced)
- 1 tablespoon fresh parsley (chopped, for garnish)
Optional Add-Ins for Extra Flavor
- Cherry tomatoes for a hint of sweetness
- Thinly sliced onions for extra aroma
- Sliced bell peppers for color and texture
- Capers or olives for a Mediterranean touch
Step-by-Step Instructions for Baking Whole Flounder in Foil
1. Preheat the Oven
- Set your oven to 375°F (190°C).
- Prepare a baking sheet to place your foil-wrapped fish.
2. Prepare the Flounder
- Rinse the whole flounder under cold water and pat it dry with a paper towel.
- Using a sharp knife, make 3-4 diagonal cuts on each side of the fish. This helps the seasonings penetrate deeper and ensures even cooking.
3. Season the Fish
- Rub olive oil or melted butter all over the flounder, including inside the cavity.
- Sprinkle salt, pepper, garlic powder, paprika, and dried thyme evenly over both sides.
- Stuff the cavity with lemon slices and minced garlic for added flavor.
4. Wrap the Flounder in Foil
- Place a large sheet of aluminum foil on the baking sheet.
- Lay the seasoned flounder in the center and top it with more lemon slices and optional add-ins.
- Fold the edges of the foil to create a sealed packet, ensuring no steam escapes.
5. Bake the Flounder
- Place the foil-wrapped flounder on the baking sheet and put it in the preheated oven.
- Bake for 20-25 minutes, depending on the size of the fish.
- The fish is done when it reaches an internal temperature of 145°F (63°C) and flakes easily with a fork.
6. Unwrap and Serve
- Carefully open the foil packet, allowing the steam to escape.
- Sprinkle with fresh parsley and serve with your favorite sides.
Tips for the Best Oven-Baked Whole Flounder
- Use fresh fish for the best texture and flavor.
- Don’t overcook – Flounder is delicate and cooks quickly.
- Try different herbs and spices like dill, basil, or rosemary.
- Add a splash of white wine for an extra layer of flavor.
Delicious Side Dishes to Serve with Flounder
- Steamed asparagus with garlic butter
- Roasted potatoes with herbs
- Crispy coleslaw for a fresh contrast
- Garlic rice for a hearty meal
- Grilled zucchini or bell peppers for a healthy side
Final Thoughts
Baking whole flounder in foil is a simple, delicious, and foolproof way to prepare this mild, flaky fish. With just a few ingredients, you can create a flavorful dish that’s perfect for a weeknight dinner or a special occasion. Try this recipe today and enjoy a restaurant-quality seafood meal at home!