Baked Flounder With Spring Onion

This is a an updated take on an old bayou classic from Louisiana. At it's simplest, it's baked flounder in cream sauce on a bed of green onions. But that grossly understates the savory satisfaction of sweet, juicy flounder, the tarragon and onion flavored sauce and the tang of parmesan crisped at the edges. It's outstanding.



8 whole spring onions (bulbs and green tops attached)

1 pint heavy whipping cream

2 tablespoons chopped fresh tarragon

½ teaspoon ground white pepper

½ cup grated Parmesan cheese

4 (6-ounce) flounder fillets

1 teaspoon cajun seasoning blend

Kosher salt and freshly ground black pepper

2 tablespoons unsalted butter

1 teaspoon minced garlic

1 teaspoon freshly squeezed lemon juice

4 lemon slices, for garnish

1 tablespoon grated lemon zest, for garnish

1 tablespoon diced green onion tops, for garnish


Preheat your oven to 350ºF.

In a 9x12-inch ovenproof baking dish coated with non-stick spray, add the spring onions in a row along the bottom. Pour in the cream, and add the tarragon and white pepper. Place into the oven and bake until the cream begins to reduce and thicken by half, about 20 minutes. Remove from the oven and sprinkle with the parmesan cheese. Return the dish to the oven and adjust the temperature to broil. Watch as the sauce thickens and the cheese begins to brown along the top and edges, about 1 minute. Turn off the oven and remove before it burns.

Sprinkle the flounder fillets with Cajun seasoning and a light sprinkle of salt and pepper.

In a skillet over medium-high heat, add the butter, garlic, and lemon, and once it begins sizzling, add the fillets. Cook on one side until browned, about 3 minutes, and then turn and cook on the other side for 2 minutes longer, or until the fish is cooked through. Remove from the pan and place the fillets into the baking dish on top of the spring onions, and garnish with lemon slices and zest, as well as green onion tops. Place back into the warm oven for a couple of minutes and serve once your guests are seated.



Lighthouse Seafood is a family business, owned and operated by Tim and Heather O'Leary.

They have supplied Central Florida restaurants and residents with prime seafood for more than a decade.

Their commitment is to always have only the freshest seafood for your table.

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101 N. Country Club Rd.

Lake Mary, FL 32746


8780 E CR 466

The Villages, FL 32162