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
- 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.
- Brush one side of the fish fillets lightly with olive oil.
- Sprinkle with salt and pepper, Old Bay, and paprika.
- Place the fillets on the pan or grill with the seasoned side down.
- Brush the second side with olive oil and sprinkle with additional seasonings.
- 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.)
- 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
- Grease a shallow baking dish. Preheat oven to 325F
- Cut the flounder fillets into serving-size portions
- Arrange the pieces in the prepared baking dish and sprinkle fish with salt and the freshly ground black pepper
- In a small bowl or measuring cup combine melted butter, 2 tablespoons Lemon juice, and minced onion
- Pour the lemon-butter mixture over the fish
- Sprinkle the fish with paprika
- 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
- Garnish with chopped parsley, lemon wedges, and serve with garlic aioli
For Aioli:
- Place the garlic in a small bowl and mash well with a fork
- Add the mayonnaise, olive oil, and lemon juice and then whisk to blend. Season with salt
- 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
- 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.
- 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.
