Healthy Highlight: Flounder

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Flounder is a great, mild fish that is served at its best whether it is boiled, fried, grilled, or sautéed. Flounder is similar in taste to tilapia but has omega-3 fats that tilapia is missing. Looking for a new, slightly fatty, delicate, flaky fish to try this summer? Grab a flounder!

  • One 4-ounce piece of flounder is just 79 calories and 2 grams of fat, and 14 grams of protein
  • Flounder provides Vitamin B12, Vitamin D, selenium, and omega-3 fatty acids
  • Flounder has low levels of fat and saturated fats which help lower blood cholesterol levels and lessen the risk of heart disease
  • Flounder is also rich in nutrients which are essential for childhood brain growth and development. Children and pregnant, and breastfeeding women should include it in their diet.

Recipes:

Simple Grilled Fish (lanascooking.com)

  • 16 ounces Fish fillets (flounder in this case)
  • 4 teaspoons Olive Oil
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1 teaspoon Old Bay
  • 1/2 teaspoon Paprika
  • 1/2 Lemon
  • chopped Parsley
  1. Start by preheating your pan or grill. Place the grill pan, skillet, or saute pan on the stovetop over medium-high heat and let it warm while you prep the fish fillets. If you're using an indoor electric grill, go ahead and heat it according to the manufacturer’s instructions.
  2. Brush one side of the fish fillets lightly with olive oil.
  3. Sprinkle with salt and pepper, Old Bay, and paprika.
  4. Place the fillets on the pan or grill with the seasoned side down.
  5. Brush the second side with olive oil and sprinkle with additional seasonings.
  6. Cook the fillets for about 2 minutes. Use a wide spatula to turn the fillets over and cook an additional 2 minutes. (Note: If using an indoor grill, place the fillets on the preheated grill and cook according to the manufacturer's instructions. For the George Foreman grill, it takes approximately 4 minutes.)
  7. Transfer the cooked fillets to a plate. Sprinkle with chopped parsley (optional) and drizzle with lemon juice.

Baked Flounder with Lemon Butter (thespruceeats.com)

  • 1 1/2 lbs flounder fillets
  • 1 teaspoon Salt
  • 1/8 teaspoon Black Pepper
  • 4 tablespoons Butter, melted
  • 2 tablespoons fresh Lemon Juice
  • 2 teaspoons finely minced Onion
  • 1 teaspoon Paprika
  • 1 tablespoon fresh Parsley
  • 4 slices or wedges Lemon for serving

For Garlic Aioli (Optional)

  • 2 medium cloves Garlic
  • 1/2 cup Mayonnaise
  • 2 tablespoons Olive Oil
  • 1 tablespoon fresh Lemon Juice
  • Salt, to taste
  1. Grease a shallow baking dish. Preheat oven to 325F
  2. Cut the flounder fillets into serving-size portions
  3. Arrange the pieces in the prepared baking dish and sprinkle fish with salt and the freshly ground black pepper
  4. In a small bowl or measuring cup combine melted butter, 2 tablespoons Lemon juice, and minced onion
  5. Pour the lemon-butter mixture over the fish
  6. Sprinkle the fish with paprika
  7. Bake in the preheated oven for about 15 to 25 minutes depending on thickness of the fillets or until fish is cooked through and flakes easily with a fork
  8. Garnish with chopped parsley, lemon wedges, and serve with garlic aioli

For Aioli:

  1. Place the garlic in a small bowl and mash well with a fork
  2. Add the mayonnaise, olive oil, and lemon juice and then whisk to blend. Season with salt
  3. Cover and chill until serving time

Pan Seared Flounder (foodnetwork.com)

  • 4 skinless Flounder Fillets
  • Salt and Pepper to taste
  • Flour, for dredging fish
  • 2 tablespoons Vegetable Oil
  • 3 tablespoons Butter
  • 1 Lemon, juiced
  • 1 small bottle Capers
  1. Wash fillets in cold water and pat dry. Sprinkle with salt and pepper. Dredge fillets in flour. Place oil and 2 tablespoons butter in flat, heavy-bottomed skillet and heat on medium-high until butter melts. Keeping heat at medium-high, cook fish on 1 side about 3 minutes (more or less, depending on size of fillets), until deep brown and crispy. Turn fish and cook on second side, about 3 minutes. Turn fish only once.
  2. Remove fish to serving platter. Turn off heat. Into hot skillet, whisk in remaining 1 tablespoon butter. Add lemon juice. Pour in capers, liquid and all. Whisk. Pour thin sauce over fish fillets. serve at once.