Air Fryer Baked Flounder Fillets Recipe

2022-09-01
  • Yield: 2
  • Servings: 2
  • Prep Time: 10m
  • Cook Time: 12m
  • Ready In: 22m

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Nutritional Info

This information is per serving.

  • Calories

    275.9
  • Carbohydrates

    11.0 g
  • Cholesterol

    79.5 mg
  • Fat

    8.2 g
  • Fiber

    0.7 g
  • Protein

    37.2 g
  • Saturated Fat

    3.6 g
  • Serving Size

    1
  • Sodium

    240.0 mg
  • Sugar

    1.1 g
  • Trans Fat

    1.7 g
  • Unsaturated Fat

    1.0 g
  • Potassium

    720.3 mg
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Air fryer baked flounder fillets recipe. Make this air fryer flounder dish for busy weeknights or when you’re having people over! It’s made with flounder fillets, spices, eggs, and Worcestershire sauce. It’s really easy to prepare and you can have it ready in 10 minutes or less!

If you don’t know much about flounder, get ready to become a fan! Flounder fillets are tender, and buttery, and contain lean protein and healthy omega-3 fats.

You can make a delicious and impressive dish in just 7 minutes using an air fryer. Place the fillets on slices of lemon, add some spices, butter, and capers, and air fry for 7 minutes. It’s a quick and easy way to get a yummy meal! Cleaning up is easy with this recipe. No breading means there’s no need for lots of dishes to prepare. That’s a big plus!

How to Fry Flounder Fillets

If your fish is frozen, you’ll need to thaw it first. Place the fish on the counter for an hour or submerge it in a bowl of cold water. After it’s thawed, rinse the fillets with cold running water and pat dry.

Cover the fillets in a mix of spices like black pepper, paprika, oregano, and garlic powder.

Remember to add a little salt if you plan to add capers. Slice a lemon and place it in the air fryer. Put the seasoned fillets on top and add a small piece of butter and capers (if using). The butter will help keep the fish juicy, even if it’s overcooked a bit.

What Does Flounder Taste Like

Flounder is a white saltwater fish and it isn’t very “fishy” tasting. Instead, it has a sweet and mild flavor. The texture is like tilapia, but the flounder is a bit fattier and richer in flavor. If you cook it in an air fryer, it will be moist and flaky with a slight caramelized flavor.

If you add lemon, butter, and capers, it will have a tasty tangy and salty flavor.

How to Keep Flounder Fillets From Sticking

Using oil spray and lemon slices in your air fryer is essential to prevent fish from sticking to the basket. To make sure the flounder doesn’t stick, you can lay a piece of parchment paper at the bottom of the basket. Don’t forget to spray oil on the fish to make it nice and crisp without breading.

How to Store Leftovers

If you have a leftover flounder, put it in a container with a tight seal. The container should be glass or plastic. Don’t keep it in the fridge for more than four days. It’s best to eat it soon, not later. To warm it up, you can use an air fryer or the microwave.

Tips and Tricks

  • Don’t fill the air fryer too full.
  • Make sure the fish has cooked by checking its temperature inside.
  • It should be 145°F at the thickest part.
  • Don’t use salt if you add capers – they’re already salty so the fish will be too salty if you use both.
  • Put slices of lemon in the air fryer basket before adding the fish. This will stop it from sticking and give it a bit of a lemony taste.
  • You can also use liners in the air fryer.

You can bake in an Instant Pot. How to cook FISH in the Instant Pot – Salmon, white fish, any fish

Please note, that the cooking time is just an estimate and can vary based on the Air Fryer model.

Air Fryer Baked Flounder Fillets Recipe

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Ingredients

  • 2 flounder fillets, patted dry
  • 1 large egg, beaten
  • 1/2 teaspoon Worcestershire sauce
  • 1/4 cup almond flour
  • 1/4 cup coconut flour
  • 1/2 teaspoon coarse sea salt
  • 1/2 teaspoon lemon pepper
  • 1/4 teaspoon chili powder

Method

Step 1

Grease the air fryer basket with nonstick cooking spray.

Step 2

In a shallow bowl, combine beaten egg and Worcestershire sauce. Beat until well incorporated. Set aside.

Step 3

In another mixing bowl, combine almond flour, coconut flour, salt, lemon pepper, and chili powder. Mix well.

Step 4

Dredge the flounder fillets in the egg mixture, shaking off any excess, then roll it in the dry mixture.

Step 5

Fry at 390 F (195 C) for 7 minutes, then flip them and spray with cooking spray. Continue cooking for a further 5 minutes, or until the fish is golden.

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