Preheat the oven to 375°F (190°C).

Lightly grease a baking dish with olive oil or cooking spray.

Slice the zucchini into thin rounds and set aside.

In a mixing bowl, combine olive oil, lemon juice, garlic powder, salt, black pepper, and paprika.

Toss the zucchini slices in half of the mixture and spread them evenly in the baking dish.

Place the flounder fillets on top of the zucchini and brush them with the remaining seasoning mixture.

Cover the dish loosely with foil and bake for 10 minutes.

Remove the foil and bake for another 5-7 minutes, or until the fish is opaque and flakes easily with a fork.

Sprinkle with fresh parsley before serving.

Plate the flounder and zucchini and serve with a side of rice, quinoa, or roasted potatoes.

Drizzle with extra lemon juice or a light butter sauce for added flavor.

Don’t overcook the flounder – It cooks quickly and should flake easily when done.

Use fresh lemon juice for the best flavor—bottled lemon juice won’t give the same brightness.

Slice zucchini evenly so it cooks at the same rate as the fish.

For crispy zucchini, broil for the last 2 minutes to add slight browning.

Pair with a fresh salad or crusty bread to make a complete meal.

Alternative Fish Options: Try tilapia, cod, sole, or halibut for a similar mild and flaky texture.

Vegetable Swaps: Use asparagus, cherry tomatoes, or bell peppers instead of zucchini.

Dairy-Free: Omit Parmesan and stick to olive oil-based seasoning.

Gluten-Free: Naturally gluten-free—just avoid processed seasonings with additives.

Spicy Kick: Add red pepper flakes or smoked paprika for extra heat.

Refrigeration: Store leftovers in an airtight container for up to 2 days.

Freezing: Not recommended—flounder may become mushy after thawing.

Reheating:

Oven: Reheat at 300°F (150°C) for 10 minutes.

Stovetop: Gently warm in a pan over low heat.

Microwave: Use short 30-second intervals to prevent overcooking.

Pair this baked flounder and zucchini with:

Greek Salad – Cucumbers, tomatoes, olives, and feta for a Mediterranean touch.

Garlic Rice or Quinoa – Light and fluffy grains to absorb the juices.

Avocado Slices – Adds a creamy contrast to the flaky fish.

Crusty Bread – Perfect for soaking up lemony olive oil.

Wine Pairing: Serve with a crisp Sauvignon Blanc, Pinot Grigio, or Rosé.

Can I use frozen flounder for this recipe?

Yes! Thaw in the refrigerator overnight or submerge in cold water for 30 minutes before cooking.

How do I know when the flounder is done?

The fish should be opaque, flaky, and reach an internal temperature of 145°F (63°C).

What if I don’t have zucchini?

Substitute with asparagus, cherry tomatoes, or bell peppers for a similar flavor balance.

Can I grill this dish instead of baking?

Absolutely! Grill zucchini slices for 2-3 minutes per side, and grill flounder for 3-4 minutes per side on medium heat.

How can I add more flavor?

Try a lemon butter sauce, garlic herb marinade, or a light drizzle of balsamic glaze after baking.

Calories: ~280 kcal

Protein: ~30g

Carbohydrates: ~5g

Fats: ~15g

Saturated Fat: ~2g

Fiber: ~2g

Sodium: ~400mg

✔ High-Protein

✔ Low-Carb & Keto-Friendly

✔ Rich in Omega-3s

✔ Gluten-Free & Dairy-Free Option

This baked flounder with zucchini is an easy, healthy, and flavorful meal that’s perfect for a quick weeknight dinner or a light Mediterranean-style dish. The combination of flaky fish, tender zucchini, and lemony olive oil creates a delicious balance of flavors.

Try this recipe today and enjoy a fresh, nutritious seafood dish!