Looking for an easy seafood dinner? Look no further. This Flounder Recipe is the perfect balance of delicate fish smothered in a vegetable sauce. Flounder is a mild white fish that cooks quickly, so this is a perfect recipe for a busy weeknight!

If you love to fish, try the Buttered Cod Recipe or our Blackened Tilapia.

Flounder fish with vegetables recipe in a skillet.


You’ll love this flaky white fish recipe that pairs perfectly with the vegetable sauce. This restaurant quality meal will wow even those who aren’t big on seafood. The sauce keeps the fish moist and is an interesting way to mix up your basic seafood routine.

This recipe comes together in one pan so it requires minimal cleanup. With a total time of fewer than 30 minutes, this is a hit on those busy weeknights.


  • Flounder- for this flounder recipe, we use fresh flounder filets, cut in half (or, you can keep them whole).
  • Vegetables- use a combination of grated carrot, diced tomatoes, onion, and red bell pepper for the best texture in the sauce.
  • Chicken broth- brings the flavors of the sauce together.
  • Seasonings- salt, pepper, and paprika are classic seasonings that are used for this dish. The minced garlic also adds great flavor to the sauce.
  • Oil and butter- use butter to fry the flounder and saute vegetables in canola or olive oil.
Sauteed flounder with vegetables in a skillet.


  • Mix seasonings:  First, combine a teaspoon of salt, paprika, and some black pepper in a small bowl
  • Prep flounder: Pat the fish dry and cut flounder filets in half, or keep them whole if you prefer. Season each filet on both sides with the prepared seasoning mixture.
  • Prep vegetables: You’ll need to grate carrots, diced tomatoes, peppers, and onion.
  • Cook flounder: Melt butter in a large skillet and add flounder fillets. Saute for 3-4 minutes per side, depending on the thickness of the filets. Remove from pan and cover to keep warm.
  • Prepare vegetable sauce: Add oil to the same pan. Add the onions and saute onions for 2 minutes, add carrot and saute another 2 minutes, then add peppers and cook for another 3 minutes. Then, add tomatoes, chicken broth, garlic, and the remaining seasoning. Saute over medium heat until vegetables are tender.
  • Add flounder: add cooked flounder to the sauce and cook just until warmed through.
  • Serve and Enjoy!

Chef’s Tip: Serve with a sprinkle of fresh parsley or cilantro and a squeeze of lemon juice for garnish, optional.

Ingredients for flounder with vegetable and collage how to make the fish.


  • Change fish: If you can’t find flounder, halibut, sole, or place can be used instead. Look for thinner cuts of white fish for this recipe.
  • Use canned tomatoes: You can dice your own tomatoes or use ¾ of a cup of diced tomatoes if you don’t have fresh tomatoes on hand.
  • Add wine: Try adding a bit of white wine instead of chicken broth for even more phenomenal flavor.


This recipe comes together quickly, so make sure to have sides ready to go! Here are some sides ideas:

Finished flounder with vegetables on a plate next to pan and cup.

Frequently asked questions-

Is flounder healthy?

Flounder is a mild, saltwater fish high in vitamin B12 and omega-3 fats. It also contains magnesium and phosphorus, which are important to include in a well-balanced diet. Plus, it is high in protein and low in calories, so it is a perfect addition to your weekly meal plan.

How do I know my fish is cooked through?

Flounder is a delicate fish that cooks quickly! Make sure not to overcook by cooking just until the inside of the fish reaches a temperature of 140-145 degrees F. When you pierce fish with a fork in the thickest spot and twist gently, it should flake easily when done.

Can I use frozen fish for this recipe?

You can use frozen flounder. Make sure to thaw completely and pat dry before cooking.

Can I bake the flounder?

Yes. Preheat the oven to 325°F. Place seasoned flounder in a baking dish and bake for 15-25 minutes, depending on the thickness of your fillets. Prepare sauce as directed and add baked flounder to the skillet and serve.


  • Store: Keep leftovers in an airtight container in the fridge for 2-3 days.
  • Reheat: Place in a skillet until just warmed through or place in a microwave.
  • Freezing: We do not recommend freezing this recipe. The textures of the sauce and fish will change if frozen, so this meal is best enjoyed fresh.

Flounder Recipe with Vegetables

Author: Valentina
4.60 from 5 votes
Delicate flounder recipe with sauteed vegetables, the perfect one-pan meal.
Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Servings: 4 servings


  • 1 lb flounder fillet
  • 1 medium carrot, grated
  • 1 small onion, finely diced
  • 1/2 red bell pepper, finely chopped
  • 3 garlic cloves, minced
  • 3/4 cup diced tomatoes
  • 1/3 cup chicken broth (or vegetable)
  • 2 Tbsp unsalted butter
  • 2 Tbsp olive oil
  • 1 tsp salt
  • 1 1/4 tsp ground paprika
  • ¼ tsp ground black pepper


  • In a small bowl, combine the salt, pepper, and paprika for the seasoning.
  • Cut the flounder into half if desired, or keep fillet whole and season on both sides with about 3/4 of the seasoning.
  • In a frying pan add the butter and flounder. Saute for about 3-4 minutes flipping halfway through cooking.  Remove flounder from skillet, cover to keep warm. 
  • In the same skillet, add oil with onion. Sautee for 2 minutes, add the carrot sautee another 2 minutes. Add the pepper and cook for another 3 minutes, stirring as needed. 
  • Add tomatoes, broth, garlic and remaining seasoning.  Sautee on medium heat 5 minutes, or until vegetables are tender. Add flounder back, cook until flounder is warm. 
  • Enjoy!


229kcal Calories7g Carbs15g Protein15g Fat4g Saturated Fat66mg Cholesterol1054mg Sodium405mg Potassium1g Fiber3g Sugar3745IU Vitamin A27.8mg Vitamin C42mg Calcium0.6mg Iron
Nutrition Facts
Flounder Recipe with Vegetables
Amount Per Serving
Calories 229 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 4g25%
Cholesterol 66mg22%
Sodium 1054mg46%
Potassium 405mg12%
Carbohydrates 7g2%
Fiber 1g4%
Sugar 3g3%
Protein 15g30%
Vitamin A 3745IU75%
Vitamin C 27.8mg34%
Calcium 42mg4%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.
(The nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)