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baked flounder topped with pontchartrain sauce

Baked Flounder with Pontchartrain Sauce

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5 from 10 reviews

  • Author: Eric Jones
  • Total Time: 20 minutes
  • Yield: 2 1x


Baked Flounder with Pontchartrain Sauce pairs delicate blackened flounder with a rich, buttery Pontchartrain sauce. Served on a bed of quinoa.


Units Scale

For the Flounder: 

  • 1 lb. Flounder Filet
  • 2 tsp. Paprika
  • 2 tsp. Chili Powder
  • 1 tsp. Creole Seasoning
  • 1/2 tsp. Garlic Powder
  • 1/2 tsp. Black Pepper
  • 1/2 tsp. Oregano
  • 1/4 tsp. Red Cayenne Pepper
  • 1/4 tsp. Himalayan Salt

For the Pontchartrain Sauce:

  • 1/2 cup Chopped Onion
  • 1/2 cup Chopped Celery
  • 4 tbsp Butter
  • 4 tbsp All-Purpose Flour
  • 3 tsp. Minced Garlic
  • 1/2 cup White Wine
  • 1/3 cup Grated Parmesan Cheese
  • 1/2 cup Heavy Whipping Cream
  • 1 tsp. Lemon Juice
  • 2 tsp. Hot Sauce
  • 1 cup Chicken Stock
  • 1 tsp White Wine And Garlic Butter Seasoning
  • 1/2 tsp Black Pepper
  • 1/2 tsp Ground Thyme
  • 1/4 tsp Himalayan Salt

Optional ingredients:

  • 1 cup Quinoa, cooked
  • 1/8 cup Olive Oil


  1. Optional: Cook your quinoa as instructed. You can also use Success Tri-Color Boil-in-Bag Quinoa. Set to the side. 
  2. At all fish seasonings (paprika, chili powder, creole seasoning, garlic powder, black pepper, oregano, red cayenne pepper, Himalayan salt) into a small bowl. Mix together. Coat both sides of fish with seasonings.
  3. Coat both sides of fish with olive oil to seal in the seasonings. Place onto a baking sheet (paid link) and bake at 350° for 12 minutes.
  4. While fish is baking, you can make your cream sauce. Add onions and celery into a food processor (paid link). Blend. Add celery and onion mixture, butter, flour, and minced garlic to a medium cooking pan and stir. Cook for 5 minutes. Add remaining cream sauce ingredients and cook on low heat for an additional 10 minutes.
  5. Plate quinoa (optional), place baked flounder on top, and layer on the cream sauce.


You can use Lemon Sole, Red Snapper, or Redfish/Drum as an alternative to Flounder.

Instead of quinoa, you can serve this recipe with white or brown rice.

  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Fish
  • Method: Baked
  • Cuisine: American


  • Calories: 595
  • Sugar: 1.6g
  • Sodium: 1322mg
  • Fat: 34.5g
  • Carbohydrates: 39.1g
  • Fiber: 4.9g
  • Protein: 27.3g
  • Cholesterol: 106mg