Simple Air Fryer Flounder

Getting a tasty fish dinner on the table during busy weeknights can feel like a real challenge. Between homework help, after-school activities, and the general evening rush, cooking fish might seem like too much work – especially if you want it to turn out just right without any complicated steps.

That’s where this air fryer flounder recipe comes in to save the day. It’s quick and easy, turns out perfectly cooked every time, and requires minimal cleanup – perfect for those evenings when you want something light and healthy but don’t have hours to spend in the kitchen.

What Kind of Flounder Should I Use?

For this air fryer recipe, you’ll want to look for fresh or frozen flounder fillets that are about 4-6 ounces each and roughly the same thickness for even cooking. Fresh flounder should appear translucent with a pinkish-white color and have no strong fishy smell. If you’re buying frozen, don’t worry – frozen flounder is often just as good as fresh since it’s typically frozen right after catching. Just make sure to thaw it completely in the refrigerator overnight and pat it dry with paper towels before cooking to get the best results.

Options for Substitutions

This simple fish recipe is pretty adaptable and here’s what you can switch up:

• Flounder: If you can’t find flounder, any mild white fish fillet will work great here – try sole, tilapia, or cod. Just adjust cooking time based on the thickness of your fish (thicker fillets need 1-2 minutes more).
• Garlic seasoning: No garlic seasoning? Use 1/4 teaspoon garlic powder or 1 finely minced fresh garlic clove instead.
• Capers: If you’re not using capers, try chopped green olives for a similar salty kick, or skip them and keep the salt in the recipe.
• Butter: You can skip the butter entirely or use olive oil instead. For dairy-free options, a drizzle of good olive oil works perfectly.
• Paprika: Regular paprika can be swapped with smoked paprika for a deeper flavor, or use a pinch of cayenne if you want some heat.

Watch Out for These Mistakes While Air Frying

The biggest challenge when cooking flounder in an air fryer is overcooking, which can happen in just a matter of minutes – this delicate fish only needs 6-8 minutes at 380°F to reach flaky perfection. To prevent the fish from sticking, make sure to not only spray the air fryer basket but also lightly coat both sides of the fillets with oil spray. Another common mistake is overcrowding the air fryer basket – laying the fillets in a single layer with space between them ensures even cooking and that perfect golden crust. For the best results, let your flounder fillets come to room temperature for about 15 minutes before cooking, and remember to pat them completely dry with paper towels to achieve that nice exterior texture.

What to Serve With Air Fryer Flounder?

Since flounder has such a light, mild flavor, it pairs perfectly with simple sides that won’t overpower the fish. A side of fluffy rice pilaf or roasted baby potatoes makes an excellent base for soaking up any lemony juices from the fish. For vegetables, try some steamed asparagus or roasted Brussels sprouts – both can cook while your flounder is in the air fryer, making dinner super easy. If you want to keep things extra light, a fresh green salad with a lemon vinaigrette ties everything together nicely.

Storage Instructions

Keep Fresh: Once your air fryer flounder has cooled down, place it in an airtight container and pop it in the fridge. It’ll stay good for up to 2 days, though fish is always best enjoyed fresh. If you’ve used capers, you might want to store them separately to prevent the fish from getting too salty.

Pack Away: For meal prep, you can store the cooked flounder in portion-sized containers with some lemon wedges on the side. Just remember that seafood has a shorter shelf life than other proteins, so plan to eat it within 1-2 days for the best taste and quality.

Warm Up: To enjoy your leftover flounder, gently warm it in the air fryer for 2-3 minutes at 350°F, or until just heated through. You can also use the microwave on 50% power in short bursts to prevent overcooking. Add a fresh squeeze of lemon just before serving to bring back some of that fresh-cooked flavor.

Preparation Time	10-15 minutes
Cooking Time	7-10 minutes
Total Time	17-25 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 200-250
• Protein: 40-45 g
• Fat: 5-10 g
• Carbohydrates: 2-4 g

Ingredients

• 2 flounder fillets
• 1/4 tsp dried oregano
• 1 tsp butter (I use Kerrygold unsalted butter)
• 1/4 tsp salt
• cooking oil spray
• 1/4 tsp garlic seasoning
• 1 tbsp capers (drained)
• 1/4 tsp paprika
• 1 lemon (Meyer lemons are less acidic if you can find them)

Step 1: Prepare and Season the Fish Fillets

Begin by cleaning your fish fillets thoroughly.

Season the fillets with salt (only if you’re not using capers to avoid excessive saltiness), black pepper, garlic powder, onion powder, paprika, and oregano.

Make sure each fillet is evenly coated with the seasonings for the best flavor.

Step 2: Prepare the Air Fryer Basket

Spray the air fryer basket with a light coat of oil to prevent the fish from sticking.

Lay slices of lemon in the basket.

These will provide a citrusy base for the fish and add extra flavor as they cook.

Step 3: Arrange the Fish and Additional Ingredients

Place the seasoned flounder fillets on top of the sliced lemon in the air fryer basket.

If using capers, scatter them on top of the fillets, along with optional butter for added richness and flavor.

Step 4: Cook the Fish

Set the air fryer to 375°F (190°C) and cook the fish for approximately 7 minutes.

This should provide a perfectly cooked, tender, and flavorful fish with a lightly crispy outer layer.

Step 5: Serve and Enjoy

Once the cooking is complete, carefully remove the fish fillets from the air fryer basket.

Serve them hot and fresh, perhaps with a side of vegetables or a light salad for a complete meal.

Enjoy your perfectly cooked flounder!