An easy and flavorful fish dinner that everyone will enjoy.
Even as a die-hard lover of seafood, I can appreciate that not everybody likes the taste of fish. But if there’s one type of fish that I’m sure everyone will enjoy, it’s flounder!
I don’t want to say that it’s fish for people who don’t like fish. But with its flaky texture and sweet, mild flavor, flounder is a good option for people who don’t typically like fish. Even if you don’t like fish, there are plenty of seasonings in this recipe that make the flounder tasty. It’s also great when you need a quick and simple meal, as it’s so easy to prepare in the air fryer.
When it’s finished cooking, the flounder will be tender and flaky. I’m talking melt-in-your-mouth levels of tenderness. At the same time, you’ll also be able to sense all of the different flavors in the recipe. There is a little bit of tang from the lemon juice, a subtle heat from the paprika, and an undeniable presence of the Italian seasoning.
Is Air Fryer Flounder Healthy?
Flounder cooked in an air fryer can be considered a healthy dish. Flounder is high in protein while also low in fat and calories. The various seasonings in the recipe add flavor to the dish and do so without adding many calories, either.
Also, keep in mind that by cooking the flounder in an air fryer without any breading, there is less oil and grease compared to other cooking methods, which helps to keep this dish low in fat and calories.
Space It Out!
Since this is such a simple recipe, perhaps the most important thing to remember is to avoid overcrowding the air fryer. Each piece of flounder should have space around it and not be touching the other fillets. This will help the air to circulate and ensure everything cooks evenly.
Doing this will also give the flounder a crispy outside without losing its flaky interior. Even if you have to cook the flounder in batches, it’s important to leave plenty of space for each piece of fish.
How to make ahead and store
Leftover flounder should be stored in an airtight container. In the fridge, it will remain good to eat for 2 or 3 days. You can also pre-season the flounder and freeze it raw in a freezer-safe bag for up to 3 months, ready to pop in the air fryer from frozen to get golden brown.
Serving Suggestions
There are many side dishes that go well with flounder, especially for vegetable lovers. One of my favorites is Crispy Asparagus, which blends nicely with the flaky flounder. I’ve also found that Instant Pot Butternut Squash is a great side dish, as is Crock-Pot Butternut Squash if you have a little more prep time. You might also enjoy a nice salad with your flounder, like an Avocado Salad or a Mediterranean Low-Carb Broccoli Salad.
Ingredients
- 4 flounder fillets 4 to 6 oz each, skinless
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 3 tablespoons olive oil
- 1 1/2 tablespoons freshly squeezed lemon juice
- 2 cloves garlic minced
- 1/2 teaspoon paprika
- 3/4 teaspoon Italian seasoning
- 1 tablespoon fresh parsley chopped
- 4 lemon wedges
Instructions
- Pat the flounder fillets dry with paper towels. Season both sides with kosher salt and black pepper.
- In a small bowl, mix olive oil, lemon juice, minced garlic, paprika, and Italian seasoning.
- Brush the seasoning mixture evenly over both sides of the flounder fillets.
- Place the seasoned flounder fillets in the air fryer basket. Air fry at 360°F for 7 to 10 minutes, or until the fish is cooked through and flakes easily. Top each fillet with a lemon wedge and sprinkle some fresh parsley on top.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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