Spicy Garlic Soy Baked Flounder

good, quick, and simple Spicy Garlic Soy Baked Flounder in a Foil Pouch is a low calorie, low carb meal with little fuss and no cleanup!

At Avdaye, we add lots of tips in all of our recipes – because we are a home cook without any formal training, and we find we are more confident making dishes when we understand why it works, and what each ingredient means to the flavor of a recipe. Our goal is for even the most beginner home cook to feel empowered in the kitchen.

Foil Pouch BAked Flounder

We're constantly looking for good, easy, and simple baked fish dishes that go beyond our standby baked fish with lemon and garlic.

It's not that we don't love that simple preparation- it is a classic- (this tweaked meyer lemon and lavender baked trout is to die for), but we love baking fish in foil pouches, and sometimes we're looking for additional flavors!

This Spicy Garlic Soy Baked Flounder in a Foil Pouch recipe is a winner- it is SO simple, with easy ingredients, and is sure to delight even picky eaters!

(and don't be afraid of the spice- that can easily be modified!!)

We love baking fish in the oven, mostly because it doesn't take on any fishy flavor, and certainly doesn't leave your house smelling like fish after cooking it.

It is foolproof, easy, and seriously – getting rid of the fishy flavor and smell alone is totally worth baking fish most of the time! Plus, its an awesome way to add a ton of flavor without adding a ton of calories or fat to a nice and healthy lean meat.

This baked flounder is so good- and the recipe is easily modified to accommodate paleo and whole 30 diets!

This recipe is a nutritional powerhouse – there are under 155 calories per flounder filet, and low carb and low fat – meaning you can pair it with a salad, rice, with vegetables, or even top a stir fry with it without breaking your diet.

How to Make Spicy Garlic Soy Flounder

First assemble these ingredients:

• Flounder Filets (1 lb) – Mild and tender, these flounder filets serve as the solid base for bold, aromatic flavors.
• Soy Sauce (1 tbsp) – Adds deep umami richness and savory saltiness to the marinade.
• Garlic Paste (2 tsp) – Delivers a concentrated punch of roasted garlic flavor throughout the dish.
• Chili Paste (1 tsp) – Infuses the flounder with a fiery heat and subtle sweetness.
• Rice Wine (1 tbsp) – Brightens the marinade with a hint of acidity and mild sweetness.
• Cilantro Paste (1 tsp) – Brings a fresh, herbal note that balances the heat and salt.
• Lemongrass Paste (1 tsp) – Adds citrusy, floral depth for a fragrant, Southeast Asian-inspired finish.

Kitchen notes

Don't overbake – Flounder cooks quickly; bake at 375°F for 10–12 minutes or until the fish flakes easily with a fork. This is key!

Line your baking dish – Use parchment paper or foil to prevent sticking and make cleanup easier.

Use fresh flounder if possible – Fresh filets offer better texture and flavor than frozen ones; if using frozen, thaw completely and pat dry.

Broil for a minute at the end – A quick broil gives the top a slight char and intensifies the garlic and chili aroma.

If you stick to a paleo diet never fear- swap the soy sauce for coconut aminos, and the mirin for a paleo-friendly vinegar!

Add a drizzle of sesame oil – A few drops before serving add a rich, nutty finish.

Garnish with fresh herbs – Chopped cilantro or green onions brighten the dish and enhance presentation.

Serve with neutral sides – Pair with steamed rice, soba noodles, or sautéed greens to soak up the bold sauce. This helps not detract from the flavor of the flounder.

Use a shallow dish – Ensures the marinade surrounds the fish evenly for consistent flavor.

Our Pro Tip

Adjust the Heat

Use more or less chili paste depending on your heat preference. You can add more chili paste to individual pieces of fish to make sure everyone has the spice level they want.

A few answers

Can we use a different type of fish instead of flounder?

Yes, you can substitute with other mild, flaky white fish like tilapia, sole, or cod.

Can we make the marinade ahead of time?

Yes, you can prepare the marinade up to 2 days in advance and store it in the refrigerator.

How do we know when the fish is done?

The fish should be opaque and flake easily with a fork; the internal temperature should reach 145°F (63°C).

Is the dish spicy?

The heat is moderate, but you can adjust the chili paste amount to suit your taste.

Can we add vegetables to bake with the fish?

Yes, thinly sliced bell peppers, snap peas, or bok choy work well and cook in the same amount of time.

Can we pan-fry instead of bake the flounder?

Yes, lightly oil a nonstick pan and cook over medium heat for 3–4 minutes per side.

How should we store leftovers?

Store in an airtight container in the refrigerator for up to 2 days; reheat gently to avoid overcooking.

Share Pin It Follow

Ingredients

• 1 lb flounder filets, about 4 filets
• 1 tbsp soy sauce
• 2 tsp garlic paste
• 1 tsp chili paste
• 1 tbsp rice wine, mirin
• 1 tsp cilantro paste
• 1 tsp lemongrass paste

Method

1. Preheat oven to 350 degrees.
2. Line a baking sheet with foil or parchment paper.
3. In a small bowl mix soy sauce and herb pastes well with rice wine. Add the flounder and allow to marinate for 15-20 minutes.
4. Place the fish filets on the foil, fold foil to make a pouch.
5. Bake at 350 degrees 15 minutes, until fish is opaque.
6. Serve immediately, top with diced scallions (green onions) if desired.