Southern Baked Flounder

Southern Baked Flounder
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 344.5
  • Total Fat: 12.5 g
  • Cholesterol: 97.8 mg
  • Sodium: 1,124.9 mg
  • Total Carbs: 19.4 g
  • Dietary Fiber: 4.5 g
  • Protein: 39.6 g

View full nutritional breakdown of Southern Baked Flounder calories by ingredient


Baked flounder with a southern, spicy (Cajun) flare - plenty of vitamin content Baked flounder with a southern, spicy (Cajun) flare - plenty of vitamin content
Number of Servings: 4


    Fish ingredients:

    (4) fillets of flounder
    (1) tbsp. lemon juice
    (1) tbsp. worchestshire sauce
    Salt, to taste
    Black Pepper, to taste
    (2) tbsp. paprika
    (2) tbsp. yogurt-style butter (Brummel/Brown)

    Sauce (gravy) ingredients:

    (1) tbsp. olive oil
    (1) cup chopped Vidalia (white) onions
    (1/2) cup green bell peppers
    (2) tbsp. corn starch
    (1.5) cups milk
    Salt (to taste)
    Pepper (to taste)
    (1) tsp. nutmeg
    (1) tbsp. cayenne pepper
    (4) tbsp. grated Parmesan cheese
    (1) jar or can of capers
    (1.5) cups chopped mustard greens


Great alone, or add a side of brown rice. If you want the spicier side, add a little cajun/creole spice to gravy.


Marinate the flounder (fish) by doing the following:
1. In a zip lock bag, add the lemon juice, Worcestershire sauce, and 2 tbsp. melted yogurt butter.
2. Add four (4) fillets of flounder to bag, close, shake until thoroughly marinated.
3. Remove fish from bag, place on to Pyrex dish (or even cookie sheet).
4. Sprinkle paprika, salt and pepper evenly over the fish.
5. Cook fish at 325 degrees in oven for 8-10 minutes.

While, the flounder is in the oven, prepare the gravy as follows:

1. Saute white onions and bell peppers in skillet with olive oil until translucent.
2. Once translucent, add 1.5 cups of milk (with 2 tbsp. of cornstarch mixed into milk) to the onions and peppers. Do this slowly (a little at a time) until thickened.
3. Add nutmeg, salt & pepper to taste, cayenne pepper. Stir, let simmer for a few minutes.
4. Then add Parmesan cheese, stir in.
5. Add 1 jar of capers. (Half a jar is fine too)
6. Add chopped mustard greens (thawed "frozen kind" is fine).
7. Let all ingredients in the sauce/gravy simmer for approximately 10 minutes. Stir occasionally so it does not burn.

Flounder (previously cooked 8-10 min. in oven) should be combined with gravy (pour gravy over each serving of fish liberally. Use all the gravy.

Place fish into oven (with gravy) set at 325 degrees for an additional 15-20 minutes.

Serving Size: Makes at least four (4) large servings. Can be divided into "half" (8) smaller servings.