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Air Fryer Flounder Recipe – Great Meal Recipes

Name: Air Fryer Flounder Recipe – Great Meal Recipes
Prep time: 5 min
Cook time: 7 min
Total time: 12 min
Yield: 2
Ingredients: 2 fresh flounder fillets; Light cooking spray oil; 1 tablespoon briny capers; ¼ teaspoon garlic powder; ½ teaspoon freshly ground black pepper; ¼ teaspoon smoked paprika; ¼ teaspoon dried oregano leaves; ¼ teaspoon fine sea salt; Juice and zest of ½ lemon; 1 teaspoon finely chopped fresh dill; 1 teaspoon unsalted butter

Barbara Brito August 8, 2025

Servings: 2 Total Time: 12 mins Difficulty: Intermediate

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When it comes to air fryer flounder, the choices for accompaniments are as varied as a painter’s palette. This dish pairs beautifully with a range of sides, creating a well-rounded meal that’s both satisfying and colorful. To make your dinner complete, consider pairing your flounder with a light salad, steamed veggies, or even a zesty pasta. Here are some fantastic options to elevate your dish:

Crispy Roasted Vegetables – Think of Brussels sprouts, zucchini, and broccoli lightly seasoned. The slight char contrasts perfectly with the flaky fish.
Herbed Quinoa – This nutty grain adds a wholesome touch. Mix in some fresh herbs like parsley or cilantro, and you have a dish that sings harmony with the flounder.
Garlic Mashed Potatoes – Creamy and comforting, these always have a place at the table. The buttery flavor complements the fish beautifully.
Citrus Salad – A salad of mixed greens with oranges or grapefruits brings brightness to your plate. The acidity cuts through the richness of the flounder.
Pasta Primavera – Add fresh, sautéed vegetables tossed with olive oil and herbs. This dish is not only vibrant but also fills you up, making your meal hearty.

Now that we’ve got those side dishes locked down, let’s jump into the wonders of air fryer flounder!

I vividly remember the first time I tried cooking fish in an air fryer. I was skeptical. Could this appliance really deliver the crispiness I craved without all the oil? Fast forward to today, and I consider my air fryer a staple in the kitchen, especially when it comes to dishes like air fryer flounder.

Now, why flounder? It’s buttery, tender, and oh-so-easy to prepare. This flaky fish absorbs flavors effortlessly, making it a fantastic candidate for an air fryer makeover. Trust me; once you try making air fryer flounder, you’ll want to make it a regular on your dinner rotation.

What is An Air Fryer Flounder?

Air fryer flounder is essentially a light and healthy version of fried fish, but with significantly less oil. Using an air fryer circulates hot air around the fish, creating a crispy exterior while keeping the inside moist and tender. It’s an ingenious solution for those who want to enjoy the flavors of fried seafood without the added calories.

What is the Flavor Profile of This Dish?

Ever had that one dish that takes you back to a sunny beach day? Air fryer flounder does just that. Its delicate, sweet flavor is accented by the zesty brightness of lemon and the subtle earthiness of dill and smoked paprika.

Imagine biting into the fish, and your taste buds dancing with joy at the harmonious blend of garlic, herbs, and just a hint of smokiness. The textures play their role beautifully too. You get the pleasant crunch from the outside and buttery softness within. It’s a well-rounded explosion of taste.

What Makes This Recipe Different from Other Air Fryer Flounder Recipes?

Many recipes may call for heavy breading or a lengthy marination process. However, this approach keeps it simple and healthy. With a few straightforward ingredients, you achieve maximum flavor without overpowering the flounder.

Instead of drowning it in flour, this technique uses seasonings to enhance what’s already there. Each element plays its part seamlessly, giving you a dish that’s satisfying without feeling weighed down. This balance is what sets this recipe apart.

Ingredients You’ll Need

Before we dive into the cooking process, here’s your shopping list:

2 fresh flounder fillets
Light cooking spray oil
1 tablespoon briny capers (optional)
¼ teaspoon garlic powder
½ teaspoon freshly ground black pepper
¼ teaspoon smoked paprika
¼ teaspoon dried oregano leaves
¼ teaspoon fine sea salt (skip if using capers)
Juice and zest of ½ lemon
1 teaspoon finely chopped fresh dill
1 teaspoon unsalted butter (optional, for finishing)

Step by Step Directions

Now for the fun part: cooking! Here’s how you can make your very own air fryer flounder.

Step 1: Prepare the Fillets

Start with fresh flounder. Rinse and pat dry the fillets. This is crucial because moisture can impact the crisping process. Once they’re dry, place them on a plate.

Step 2: Season the Fish

In a small bowl, combine the garlic powder, black pepper, smoked paprika, dried oregano, and fine sea salt (if you’re not using capers). Sprinkle this mixture generously over both sides of the flounder fillets. Don’t shy away; these are the flavors that will make your fish sing! Add the juice and zest of half a lemon and a teaspoon of chopped dill on top. Allow it to marinate for about 10 minutes to soak in those flavors.

Step 3: Preheat the Air Fryer

While the fish is soaking up the goodness, preheat your air fryer to 360°F (182°C). This step is key for that crispiness. If your air fryer has a preheat function, use it!

Step 4: Prepare the Air Fryer Basket

Lightly spray the air fryer basket with cooking spray. You want it to be non-stick. Place the seasoned flounder fillets in the basket. Make sure they are laid out flat and not overlapping.

Step 5: Air Fry the Flounder

Cook for about 8–12 minutes. At the halfway mark, open the air fryer and check on them. Flip the fillets to ensure they get evenly crispy on both sides. The fish is done when it flakes easily with a fork.

Step 6: Serve and Enjoy

For a finishing touch, if desired, melt a bit of unsalted butter and drizzle it over the fish. Serve it hot with your choice of sides, and watch your family gather around the table.

Tips On Making Air Fryer Flounder

Here are five tips to help perfect your air fryer flounder:

Choose Fresh Fish: Fresh flounder will taste better. Look for fillets that have a clean smell and firm texture.
Don’t Overcrow the Basket: If you cook too much at once, steaming will occur, rather than the fish frying. Work in batches if needed.
Use a Meat Thermometer: For perfect results, ensure the fish reaches an internal temperature of 145°F (63°C).
Experiment with Seasonings: Don’t be afraid to mix flavors! Try adding different herbs or spices based on your mood.
Serve Immediately: Fish is best when served right after cooking. To keep it crispy, avoid letting it sit too long.

Nutrition Information

A serving of air fryer flounder can be a part of a balanced diet. Here’s a breakdown of the nutritional information for one fillet (about 100 grams):

This dish is low in calories, high in protein, and rich in omega-3 fatty acids, making it a superb choice for a healthy meal.

How Can I Store This Air Fryer Flounder?

If you find yourself with leftovers, don’t worry! Here’s how to store them:

Refrigeration: Place your flounder in an airtight container. It can stay fresh for about 2–3 days in the refrigerator.
Freezing: If you want to keep it longer, consider freezing. Wrap each fillet in plastic wrap and then place it in a freezer bag. This could last up to 2 months.

Substitute Options for Ingredients

If you’re missing ingredients, here are some great alternatives to consider:

Instead of Flounder: Sole or Tilapia – Both are mild and flaky, making them suitable substitutes.
For Lemon Juice: Lime Juice – Offers a different zest but provides similar brightness.
If Lacking Dill: Parsley or Thyme – Fresh parsley adds a bright flavor, while thyme offers earthiness.
For Capers: Chopped Olives – They provide that briny note that capers deliver, adding a different but complementary flavor.

Conclusion

Cooking air fryer flounder is not just about preparing a meal; it’s an experience. From the moment you season the fish to the joy of taking that first bite, it’s all about simplicity and flavor. With fresh ingredients and a dash of creativity, you can bring something special to your dinner table.

Now, get ready to impress your family and friends with this delightful dish. Whether it’s a casual weeknight dinner or a more festive gathering, air fryer flounder hits the spot every time. The best part? It’s easy, healthy, and downright scrumptious. Happy cooking!

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Print Recipe

Air Fryer Flounder Recipe – Great Meal Recipes

Author: Barbara Brito Cuisine: American Courses: Main Course

Difficulty: Intermediate Prep Time 5 mins Cook Time 7 mins Total Time 12 mins

Servings: 2 Calories: 269

Best Season: Suitable throughout the year

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