Flounder Recipes

Species Name: Flounder (Pleuronectes americanus); also known as Sole, Blackback Flounder or Winter Flounder

Source: Regulatory Fish Encyclopedia

Creamy Baked Flounder

Ingredients:

1 (12 oz.) package
   Beacon Light^® Flounder
1 tbsp. fresh chopped parsley
1 to 2 green onions, chopped
1/2 tsp. salt
1/8 tsp. pepper

Makes 2 servings

1/2 cup dry white wine
1/4 cup water
1-1/2 tbsp. butter
1 tbsp. all-purpose flour
1/2 cup heavy cream
1 egg yolk

Directions:

Thaw seafood per instructions. In a large skillet over medium heat, combine parsley, green onions, salt, pepper, white wine, and water and bring to a boil. Add flounder and poach for 8 to 10 minutes. Remove flounder to a lightly buttered shallow baking dish. Continue cooking wine mixture until liquid reduced to about 3/4 cup. In a large saucepan, melt 1 tbsp. of butter then add flour, stirring until a smooth paste is formed. Gradually add reduced liquid and heavy cream, stirring constantly over low heat. Continue cooking, stirring constantly until thickened. Preheat broiler. Add remaining butter and pour over the flounder. Place the flounder under the broiler and broil until browned.

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Flounder Creole Style

Ingredients:

1 (12 oz.) package
   Beacon Light^® Flounder
3/4 cup diced tomatoes
1/4 cup diced green peppers
1/4 cup lemon juice

Makes 2 servings

1 tbsp. vegetable oil
1/2 tsp. salt
2 tsp. onion powder
1 tsp. basil
1/4 tsp. black pepper
dash of hot pepper sauce

Directions:

Thaw seafood per instructions. Preheat oven to 450°F. Place fish in a a greased 13x9" baking dish. Mix remaining ingredients and spread over fish. Bake 12-15 minutes or until fish flakes easily with a fork.

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Seafood Almondine

Ingredients:

1 (12 oz.) package
   Beacon Light^® Flounder*
1/2 teaspoon lemon pepper
1 tablespoon lemon juice
1 tablespoon margarine

Makes 2 servings

2 tablespoons sliced
   almonds (optional)
Lemon wedges and parsley
   for garnish

Directions:

Thaw seafood per instructions and pat dry; sprinkle with lemon pepper and lemon juice. Arrange fish on a lightly non-stick sprayed baking sheet; preheat oven to 400°F and cook 12-14 minutes or until fish flakes easily with a fork. Sauté almonds in a pan with margarine and pour over fish. Serve immediately with lemon wedges and parsley garnish.

*Also delicious with Cod, Orange Roughy, Rainbow Trout and Tilapia

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Grilled Asian-Style Flounder

Ingredients:

1 (12 oz.) package
   Beacon Light^® Flounder
1/3 cup soy sauce
1 tsp. black pepper

Makes 2 servings

1 tsp. minced garlic
1/3 cup white wine
1/3 cup olive oil
1/2 tsp. crushed red pepper
juice of 1/2 lemon

Directions:

Thaw seafood per instructions. Mix white wine, olive oil, garlic and soy sauce. Marinate flounder in mixture for 30 minutes. Place flounder on hot, oiled grill and season with dry spices. Cook for 2 to 3 minutes per side uncovered on well-oiled grill, or until fish flakes easily with a fork. Squeeze the juice of the half lemon over cooked fish immediately before serving.

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Blackened Flounder

Ingredients:

1 (12 oz.) package
   Beacon Light^® Flounder
1 stick butter
1/2 cup fresh lemon juice

Makes 2 servings

1-1/2 tsp. cayenne pepper
1 tsp. salt
2 tsp. ground black pepper
1 tbsp. dried thyme
lemon wedges

Directions:

Thaw seafood per instructions. Trim the fish of any thin edges which could burn and turn black too quickly. Pat fillets dry with paper towel. In a heavy saucepan over medium heat, melt the butter and add lemon juice, cayenne pepper, salt, and thyme. Stir to blend. Cool to lukewarm, but keep just barely melted. Place an empty cast iron skillet over high heat and heat until very hot. Dip the fish in the warm butter sauce, then place immediately in the hot skillet. Fish will sear and cook almost instantly. Flip and blacken other side, then remove to individual plates. When fish is done, discard any accumulated butter sauce and charred bits, and return skillet to high heat. Add the rest of the butter sauce and swirl carefully 5-6 times to liquefy the butter until bubbly. Drizzle over the fish and serve.

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Seafood Piccata

Ingredients:

1 (12 oz.) package
   Beacon Light^® Flounder*
1 tablespoon flour
1 tablespoon butter
   or margarine

Makes 2 servings

2 tablespoons lemon juice
2 tablespoons minced parsley
4 thin slices lemon for garnish
Salt and pepper to taste

Directions:

Thaw seafood per instructions and pat dry. Season lightly with salt, pepper and flour. Heat butter in a non-stick skillet over medium heat until it bubbles. Add fish and cook for 3-5 minutes, turn and add lemon juice and parsley. Cook another 30 seconds or until fish flakes easily with a fork.

*Also delicious with Catfish, Cod and Orange Roughy

Download a printable copy (Acrobat PDF - 89k)

Seafood Skillet

Ingredients:

1 (12 oz.) package
   Beacon Light^® Flounder*
1 tablespoon butter
  or margarine
2 tablespoons onion, minced
4 medium potatoes, sliced
   and boiled

Makes 2 servings

1 can light mushroom soup
1 1/2 cups lowfat milk
1 tablespoon Worcestershire
   sauce
1/2 cup frozen green peas

Directions:

Thaw seafood per instructions and pat dry. Mix potatoes, soup, milk, Worcestershire sauce and peas in a large bowl; set aside. In a large skillet over medium heat, melt butter; add onion and sauté for about 1 minute. Add fish and cook for another 2 minutes. Turn fish and add potato mixture. Cover and heat for about 8 minutes. Fish is done when it flakes easily with a fork.

*Also delicious with Cod, Orange Roughy and Tilapia

Download a printable copy (Acrobat PDF - 89k)