Flounder Recipes

Cooking flounder fillets in plain salt and pepper is a fresh and simple way to showcase their delicate flavor. Flounder is not as high in heart-healthy omega-3 fatty acids as salmon, but, according to the website Omega-3 Learning, a 90g. serving contains 300 mg of essential fatty acids.  Score the fish two or three cuts on each side of the flounder with a sharp knife to allow additional flavours to be absorbed by the flesh.  Great with asian

Flounder Pan Fried

Dry the flounder thoroughly with paper towels - use two pieces of paper per fish. Be sure any liquid in the gut cavity is also absorbed.

• Dust the fish with plain flour or corn flour
• Remove any excess.
• Turn pan on to a medium heat
• (Alternatively you can deep fry in a wok or frypan for a really crispy skin all over - even the fins and tail can be eaten - nice and crunchy)
• Melt butter and olive oil - at about a tablespoon of each per fish - in the pan. If you don’t want to use butter, margarine can be substituted.
• When the pan is hot, place the fish in with the underside down.
• Season the top of the fish with salt and pepper
• After three or four minutes take a pointed knife and put it through the thickest part of the top of the fish behind the head until the backbone is hit
• Part the flesh slightly and see if the fish has cooked up to the backbone
• When the flesh under the backbone has gone from translucent to opaque and white, the fish is ready to be turned
• Use a metal spatula for turning the fish over, preferably the barbeque type with a sharp leading edge. Then if the fish should stick to the pan it can be more easily released.
• Cook on the second side for a little less time than needed for the first side
• Serve topside up for the best presentation and ease of eating
• Garnish with sliced lemon or parsley
• To avoid the bones scoop the flesh away from the bones with your fork. When finished eating the first side, flip the fish over on the plate or carefully lift the head and backbone away from the bottom fillet

Microwaved Flounder

Place the dry flounder on a microwave dish. Lightly spread or brush butter (or margarine or olive oil) mixed with salt and pepper over both sides of the fish. Cover and cook on high for two to three minutes. Garnish with parsley or lemon. This flounder recipe also turns out well with basalmic vinegar mixed with the basting oil.

Grilled Flounder

Dry the flounder. Lightly spread or brush butter (or margarine or olive oil) mixed with salt and pepper over both sides of the fish or use basalmic vinegar mixed with the basting oil. Place under a hot grill for three to four minutes, then turn and grill the other side. Test with a knife in the thickest part to check the flesh near the backbone is properly cooked. If it is white it is done.