Air Fryer Flounder

Make this Air Fryer Flounder recipe for a quick, high-protein fish with no breading that cooks perfectly in your air fryer or Ninja Foodi in just 12 minutes! Includes instructions for cooking frozen flounder.

seasoned flounder with lemon and tomato

Can flounder be cooked in an air fryer? Yes, the air fryer is a great way to cook any flounder quickly and easily!

As a trained chef, making white fish can be tricky! Certain cooking methods can dry it out or make it too rubbery. The air fryer is one of the best ways to cook white fish, including flounder!

This cooking method uses flounder with no breading to achieve a tender and juicy piece of fish using your air fryer or Ninja Foodi!  The beauty is that you can customize the flavor of the fish using seasonings like lemon pepper or cajun seasoning. 

You can also coat it with flour, panko or cornmeal for a deep fried taste without the excess oil!

🐟Key Ingredients & Helpful Tools

  • Flounder Fillet – You can find this flounder fish fillets at your local grocery store or fish market. You can also use frozen flounder.
  • Cooking Oil – A light brush of avocado oil or cooking oil spray helps the texture of the fish cook properly without adding any flavor. It also helps the seasonings stick.
  • Salt & Black Pepper – Used to enhance the flavor of the fish.
  • Air Fryer or Ninja Foodi – Use any air fryer you have. We love using the Ninja Foodi because its highly versatile and reliable.

💧How To Cook flounder In Air Fryer

1️⃣Preheat the air fryer: Turn your air fryer to 400F and preheat for 3-5 minutes.

2️⃣Prepare the flounder: Pat the fish completely dry with a paper towel. Brush a layer of avocado oil on both sides, then sprinkle with salt and pepper.

3️⃣Air fry the flounder fillets: Place the flounder in the preheated air fryer basket. Set the timer to 12 minutes. Flip halfway. A half-inch fillet should fully cook in 12 minutes; however, if your fish isn’t fully cooked through, continue to cook for 3-5 minutes or until the internal temperature reaches 145F.

4️⃣Remove and serve: Remove with a spatula and serve while hot. Enjoy!

❄️Air Fryer Frozen Flounder

If you’ve got frozen flounder fillets on hand (from Great Value, SeaPak, or Gortons) the flounder air fryer method is the best way to cook them.

To cook frozen flounder in air fryer, start by preheating the air fryer to 400°F. Place the frozen flounder in the basket and cook for 10 minutes; then pause and season the fish with your choice of spices. Resume cooking for another 8-10 minutes or until the flounder is golden and cooked through.

⏲️Best Time and Temperature To Cook Flounder

How long to air fry flounder depends on how well you like it cooked and the thickness of the fish. Generally, you can expect your fish to be cooked in about 12-15 minutes with a temperature of 400F. You can start there and check halfway to see if you’ll need more or less cooking time.

For best results, use a kitchen thermometer to ensure the thickest part of the fish is at a safe internal temperature of 145F.

🧂Seasoning Ideas

Flounder is a versatile fish that can be seasoned in so many different ways! Try these seasoning ideas below. 

  • Lemon Pepper – A classic seasoning that’s perfect for air fryer flounder. Serve with fresh lemon juice or lemon wedges.
  • Cajun – Add some spice to your fish with this Cajun seasoning.
  • Italian – Give your fish an Italian twist with some garlic powder, onion powder, dried basil, parsley, and oregano.
  • Panko Crusted – For a crispy flounder, try coating it in some panko bread crumbs or gluten-free panko and paprika. Coat with almond flour for paleo or Whole30. 
  • Parmesan Crusted – Another crispy option is to coat the flounder in grated Parmesan cheese.
  • Old Bay – A seafood favorite that’s perfect for air fryer fish.
  • Garlic Butter – A simple seasoning of garlic and butter makes for a delicious air fryer flounder
  • Serving Sauces – Serve with salsa, cocktail sauce, or tartar sauce.

🍽️ What To Serve With Flounder

There are so many delicious things you can serve with air fryer fish! Here are a few of our favorites:

🧊Storage 

Leftovers can be stored in an airtight container in the fridge for 2-3 days. Reheat it in the air fryer at 350F until warmed through. You can also place it on parchment paper and reheat in the oven at 325 for 12-15 minutes.

Freeze air fryer flounder for up to 3 months. Wrap the cooked pieces carefully in plastic wrap, then in a layer of aluminum foil and place in an airtight container or bag. Thaw overnight in the fridge before reheating.

🐠More Air Fryer Fish Recipes

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seasoned flounder with lemon and tomato

Air Fryer Flounder

Make this Air Fryer Flounder recipe for a quick, high-protein fish with no breading that cooks perfectly in your air fryer or Ninja Foodi in just 12 minutes! Includes instructions for cooking frozen flounder.
5 from 2 votes
Print Pin Rate
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 2 servings
Calories: 160kcal

Equipment

Ingredients

  • 12 oz Flounder filets
  • 1 tsp Salt
  • ½ tsp Black Pepper
  • 2 tsp Avocado Oil

Instructions

  • Turn your air fryer to 400F and preheat for 3-5 minutes.
  • Pat the fish completely dry with a paper towel. Brush a layer of avocado oil on both sides, then sprinkle with salt and pepper.
  • Place the flounder in the preheated air fryer basket. Set the timer to 12 minutes. Flip halfway. A half-inch fillet should fully cook in 12 minutes; however, if your fish isn’t fully cooked through, continue to cook for 3-5 minutes or until the internal temperature reaches 145F.
  • Remove with a spatula and serve while hot. Enjoy!

Notes

❄️Air Fryer Frozen Flounder

To cook frozen flounder in air fryer, start by preheating the air fryer to 400°F. Place the frozen flounder in the basket and cook for 10 minutes; then pause and season the fish with your choice of spices. Resume cooking for another 8-10 minutes or until the flounder is golden and cooked through.

Nutrition

Calories: 160kcal | Carbohydrates: 0.3g | Protein: 21g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.02g | Cholesterol: 77mg | Sodium: 1301mg | Potassium: 279mg | Fiber: 0.1g | Sugar: 0.01g | Vitamin A: 59IU | Calcium: 39mg | Iron: 0.4mg

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