This easy baked fluke recipe is a great healthy lunch or dinner option. The mild and sweet flavor of this white fish is enhanced by the lemon butter sauce that helps to keep the fish tender and juicy. And the great part is - this recipe is done in under 15 minutes!

How to make oven baked fluke (overview)

If you have a frozen fillet, thaw it first. You can do this by leaving fluke in the fridge overnight (preferred method). Or you can just leave fish on the counter for couple hours and it will thaw.

Rinse fillet with cold running water and pat dry with paper towel. Place fluke fillet on the prepared baking dish. There is no need to add extra oil spray or butter on the bottom of the dish.

Cover fish with salt and garlic powder. Chop chives and also add them on top all over the fish. Slice nice juicy lemon and place along the fillet. Cube butter and place in between lemon slices. Now your fish is all ready for baking!

Place the baking dish with fluke into preheated oven until its cooked through. About 12-15 minutes. If not sure check the internal temperature, it should be at least 145 degrees Fahrenheit when fully cooked and no longer raw.

If you like to enjoy fish with sauce, try this maple aioli recipe. Its not only good on burgers and vegetables, it will definitely accompany this fluke recipe well.

What is fluke fish

Fluke, also known as Vineyard sole, Summer Flounder, or simply Flounder is a mild white saltfish a part of the flatfish family. Flatfish are bottom-dwellers with wide, flat bodies. It is a very popular seafood choice across the world and is especially popular during the summertime.

Fluke is sold as whole fish or in thin fillets that are usually skinned. It is also low in mercury, making it safe to be consumed by pregnant women and kids. This fish is very versatile and it can be prepared in many delicious ways! Plus it tends to be very inexpensive - win!

What is the difference between flounder and fluke

Fluke and flounders are a type of flatfish. Fluke is flounder and mostly lives in the North Atlantic ocean. They swim right-side-up and are sometimes called "summer flounder". Flounder or right-side fish are called "winter flounder", it lives more north and is darker than other flounder species.

There are 5 different species that are collectively called "flounder", but the biggest thing to remember is that fluke is flounder.

Is it good to eat

Baked fluke is an excellent fish to eat. The flesh is mild, delicate, and slightly sweet in flavor, perfect for people who don't like fishy tasting fish.

Fluke also has many amazing health benefits. This lean fish contains omega-3 fatty acids, is a great source of protein, and is full of vitamin b12, magnesium, and selenium.

This fish is baked and not fried, making it a healthy dinner choice!

Frequently asked questions:

Is fluke a common fish

Fluke is one of the most common fish in the sea. It is important to both commercial and recreational fishing in the northeastern United States. It is also very popular among seafood lovers, because of its mild, tender, and slightly sweet taste.

What temperature should whitefish be cooked at

You generally want to cook whitefish at somewhere between 350 and 375 degrees.

How long do you cook white fish

Whitefish is typically ready in under 20 minutes. In this recipe, the fluke is done in under 15, making it ideal for a quick and delicious meal!

The cooking time also depends on the thickness of the fillet. If you are unsure about the doneness, use a cooking thermometer to check the internal temperature. Insert the thermometer into the thickest part of the fish away from the bottom of the pan. You are looking for at least 145 degrees Fahrenheit.

How can I tell when the fish is finished cooking

In addition to using a meat thermometer to check the internal temperature, the fish should look completely opaque. Fish looks a little translucent when it is raw. It should also flake easily with a fork.

Recipe notes and tips

• Fluke is a mild flavored fish and can be prepared in a variety of ways. A favorite is by baking it with lemon, butter, and herbs. This helps the fish to stay juicy and delicious.
• Fluke is also known as summer flounder. This fish has many amazing health benefits and is low in fat, and full of protein, vitamins, and omega-3 fatty acids.
• This fish is very common, especially during the summertime! Look for it at your local grocery store or fish market.
• Fish bakes in under 15 minutes, but make sure it is cooked all the way through. It should be at least 145 degrees Fahrenheit. Use a meat thermometer if you are unsure about the doneness.
• Fish can dry out easily in the oven, make sure to not overcook it! Otherwise it can become tough and chewy.

Side dishes

Classic combination of white rice and white fish will never get old. Make a nice steamy bowl of white or brown rice and top it with the fish drippings. Make scalloped, mashed or boiled potatoes.

Fresh arugula salad with cherry tomatoes and onions will add a crunch and color to the plate. You can also add fresh or marinated bell peppers and mini cucumbers. Drizzle some olive oil and balsamic over the salad and mix.

What to do with leftovers

Store baked fluke leftovers in the fridge for up to 4 days. Use an airtight container or if you don't have one just tightly cover the plate with foil. Reheat in the microwave for 30 seconds to 1 minute, depending on its power.

More seafood recipes

• Blackened sole
• Turbot recipe
• Frozen stuffed clams in air fryer
• Oven baked weakfish recipe
• Pomfret recipe
• Pan fried barramundi
• Pan fried monkfish
• Baked pompano

I hope you enjoy this recipe. Let me know in the comments and leave a star rating, if you tried it!