Flounder
Chinese Quick Steamed Flounder with Ginger Garlic Greens
Heat oils in a very large skillet. Add garlic and ginger and sauté until fragrant and translucent, about 2 minutes. Add mustard greens, soy sauce and 3 tablespoons water, and sauté until greens start to wilt, 2 minutes longer (kale will need more time, spinach less).
Spread greens out in pan. Season flounder with salt and pepper, and place on top of greens. Cover pan, reduce heat to medium, and let fish steam until just cooked through, about 6 minutes. If pan dries out before fish is cooked through, add a little more water, a teaspoon at a time.
Uncover pan and transfer fish to serving plates. If greens seem wet, turn heat to high to cook off excess moisture. Serve greens on top of fish, drizzled with a little more sesame oil and soy sauce, if desired.
Winter Flounder Stew
Ingredients:
6 Tbsp olive oil
1 cup of chopped onions
2 large garlic cloves, chopped
2/3 cup fresh parsley, chopped
1 cup of fresh chopped tomato (about 1 medium sized tomato)
2 teaspoons tomato paste
8 oz of clam juice (or fish stock)
1/2 cup dry white wine
flounder fillets, cut into 2-inch pieces
Touch of dry oregano, Tabasco, thyme, pepper
Salt
Heat olive oil in heavy large pot or Dutch oven over medium-high heat. Add chopped onion and garlic and sauté 4 minutes. Add parsley and stir 2 minutes. Add tomato and tomato paste, and gently cook for 10 minutes or so.
Add clam juice or fish stock, dry white wine, and fish and simmer until fish is cooked through, less than 10 minutes. Add seasoning. Salt to taste. Ladle into bowls and serve.
Downeast Whole Flounder Supper
Ingredients:
Whole, bone in, diamond scored flounder
Salt & Pepper
2 strips of bacon (optional)
olive oil
4 medium potatoes
1 large onion
Place the bacon in the bottom of a baking ban. Drizzle the whole flounder with olive oil and place, white side down, on the bacon in dish. Salt and pepper the dark side of the flounder to taste. Peel and thinly slice the potatoes and onion. Toss in onions and potatoes with olive oil and salt and pepper and then scatter them over the flounder. Cover baking dish with tin foil and bake for about 45 minutes. Remove the tin foil and bake until the potatoes are fully cooked (about another 15 to 30 minutes). Remove from oven and spoon the remaining broth over the flounder, potatoes and onions, prior to serving.
Pan-Fried Whole Flounder
Ingredients:
Whole, bone in, diamond scored flounder
Salt & Pepper
Plain flour
Peanut or Canola Oil
Skillet (iron, if possible)
Plum sauce (found in specialty foods section or Asian Grocery) OR half lemon and freshly chopped Italian parsley.
Lightly salt and pepper the flounder. Dust the flounder with plain flour. Put about 1/2 inch deep oil in the skillet and heat to 350 to 400 degrees. Place the flounder, white side down, and fry until golden brown. Flip the flounder and fry until the dark side is golden brown. Drain the flounder on a paper towel. Squeeze the lemon on the fish and sprinkle with freshly chopped parsley.
Instead of frying, whole flounder can also be done on the grill. Drizzle with olive oil and grill about 4-6 minutes per side.
Oven Roasted Flounder with Bok Choy, Cilantro and Lime
Adapted from Bon Appetit
Ingredients:
1 scallion, thinly sliced
1/4 cup coarsely chopped cilantro plus small sprigs for garnish
1/4 cup fresh lime juice
3 tablespoons reduced-sodium soy sauce
2 tablespoons unseasoned rice vinegar
2 teaspoons finely minced peeled ginger
3 1/2 tablespoons vegetable oil, divided
Kosher salt and freshly ground black pepper
1 pound baby bok choy (2-3 bunches), cut in half lengthwise
1/2 cup sake or dry white wine
flounder fillets
Arrange a rack in upper third of oven; preheat to 400°. Combine scallion, 1/4 cup cilantro, and next 4 ingredients in a small bowl. Whisk in 1 1/2 tablespoon oil. Season cilantro-lime sauce with salt and pepper; set aside.
Heat remaining 2 tablespoons oil in a large skillet over high heat until shimmering. Working in batches if needed, add bok choy, cut side down, and sear until golden brown, 2-4 minutes per batch. Turn bok choy cut side up and remove pan from heat. Add sake. Season flounder fillets with salt and pepper and arrange in a single layer over bok choy. Roast in oven until fish is just cooked through, 8-10 minutes.
Spoon sake sauce from skillet into the bottom of 4 shallow bowls, dividing evenly. Add bok choy to each bowl, dividing evenly; top each bowl with 1 fish fillet. Spoon some cilantro-lime sauce over fish and garnish with cilantro sprigs. Serve remaining cilantro-lime sauce alongside for drizzling.
Broiled Mustard Crusted Flounder
Ingredients:
1 lb flounder fillets
1/4 cup plain Greek yogurt
1 teaspoon Dijon mustard
1 1/2 teaspoon capers, rinsed, drained and roughtly chopped
4 teaspoons extra-virgin olive oil, divided
salt and pepper
4 cups tender greens, such as baby arugula, mache, or chevril
Heat broiler, with rack in top position. Combine yogurt, mustard, capers, and 1 teaspoon oil. Season with salt and pepper
Pat fillets dry with paper towels. Coat one side of fillets with 1 teaspoon oil and arrange, oil side down, on sheet. Spread yogurt mixture on fillets. Broil until fish is opaque throughout and yogurt mixture is bubbling and browned in spots, about 5 minutes. Toss greens with remaining 2 teaspoons oil, season with salt and pepper. Serve fillets with greens and lemon wedges.
Poached Flounder
Ingredients:
1 teaspoon oil for cooking
2 tablespoons small diced onions
1 tablespoon small diced celery
1 tablespoon small diced carrot
1/2 cup white wine
1 cup fish stock or water
1lb fillets of flounder
1 cup chiffonnade of spinach leaves
1 teaspoon chopped fresh thyme
1 tablespoon small diced tomatoes
1 tablespoon unsalted butter
Salt and pepper
In a small wide bottomed saute pan, heat the oil, add the onion, celery, and carrot. Cook for 2 minutes. Add the wine and reduce for 1 minute. Add the stock (or water), and bring to a boil, reduce to a simmer and add the fish fillets. Cover and simmer for 4 minutes. Uncover and carefully remove the fish, and place in a shallow bowl. Turn the heat up and reduce the liquid for 2 minutes. Add the spinach, thyme, tomatoes, and butter. Adjust the seasonings, and serve over the poached fish fillets.
Pan Fried Flounder with Olives and Parsley
Ingredients:
1 pound flounder fillet
Sea salt and freshly ground pepper
Fresh Italian parsley
1-1.5 cups olive oil
1 garlic clove
1 Bay leaf
1 pound red or white new potatoes
2 tablespoons oil-packed sun-dried tomatoes, well drained (or fresh tomatoes)
8-12 kalmata olives
1 teaspoon red wine vinegar
Season the fillets on both sides with salt and pepper. Remove enough parsley leaves to measure 2 heaping tablespoons; set the leaves aside and reserve the stems. In a saucepan or large frying pan just large enough to hold the fillets in a single layer, pour in olive oil to a depth of half the thickness of the fillets. Add the garlic, bay leaf, reserved parsley stems and a few whole sprigs to the oil. Heat the oil over medium-low heat, carefully add the fillets, skin side down, to the pan and cook, raising the heat if necessary to keep the oil from cooling too much, until the fillets are opaque throughout, about 15 minutes.
Meanwhile, bring a saucepan of water to a boil. Add the potatoes, cover and cook until tender, about 10 minutes. Combine the tomatoes, olives and parsley leaves on a cutting board and chop finely. Transfer to a small bowl and stir in the vinegar to taste. Using a slotted spatula, lift the fillets from the oil, letting as much oil as possible drain back into the pan, and transfer to plates. Spoon the topping over the fillets, accompany with the potatoes and serve.
Flounder Tacos with Wilted Cabbage
Adapted from The New York Times
Ingredients:
3 tablespoons olive oil
1 fresh hot chile (like jalapeño), seeded and minced, optional
1 lb flounder, cut into 1-inch chunks
Salt and black pepper
1 large head cabbage, (about 1 1⁄2 pounds), cored and shredded
1⁄2 cup chopped fresh cilantro
Juice of 1 lime
1 tablespoon chili powder
8-12 small corn tortillas
1 cup chopped ripe tomato or tomatillos
1 avocado, skin and pit removed, cubed (optional)
Put 2 tablespoons of the oil in a large skillet over medium-high heat. When it’s hot, add the chile if you’re using it, along with the fish; sprinkle with salt and pepper. Cook, stirring once or twice, until the fish is opaque and just cooked through, about 2 minutes. Remove from the skillet and raise the heat to high.
Add the remaining 1 tablespoon oil to the pan along with the cabbage, 1 to 2 tablespoons water, and another sprinkling of salt and pepper. Cook, stirring almost constantly, until the cabbage just begins to soften, about 5 minutes. Turn off the heat and stir in the cilantro, lime juice, chili powder, and fish. Taste and adjust the seasoning.
Warm the tortillas one at a time in a dry skillet over medium heat (they take just a few seconds on each side), or wrap the pile in a damp kitchen towel and pop it in the microwave for 30 to 60 seconds on high. Put 3 tortillas on each individual plate. Distribute the fish and cabbage mixture evenly over the tortillas, garnish each with tomato and avocado if you’re using it, and serve.
Baked Flounder with Tomatoes & Basil
Ingredients:
1 lb tomatoes, cored, quartered (halved if small)
2 garlic cloves, minced
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
2 tablespoons thinly sliced fresh basil
Kosher salt, freshly ground pepper
1 lb flounder fillets
Preheat oven to 425°. Toss first 5 ingredients in a large baking dish. Season mixture with salt and pepper. Spread out in an even layer.
Bake tomato mixture for 5 minutes. Season fish with salt and pepper. Arrange fish in a single layer over tomato mixture. Roast fish with tomato mixture until fish just begins to flake, about 10 minutes.
Creole Flounder
Ingredients:
½ teaspoon chile powder
½ teaspoon paprika
¼ teaspoon dried thyme
1/8 teaspoon garlic powder
Salt & freshly ground black pepper
1 lb flounder fillets
2 tablespoons olive oil
Lemon juice from one lemon
2 tablespoons unsalted butter
In a small bowl, combine the chile powder, paprika, thyme, garlic powder, ½ teaspoon salt and ¼ teaspoon black pepper. Place the fillets on a plate and season on both sides with the spice mixture.
In a large frying pan over medium heat, warm the oil. Add the fish and cook until well browned on the first side, about 4 minutes. Turn and cook until opaque throughout, 2-4 minutes longer, depending on thickness. Transfer the fillets to individual plates.
Wipe any oil from the pan with a paper towel. Return the pan to medium heat, add the lemon juice and 1-2 tablespoons water, and stir, scraping up any browned bits from the pan bottom. Stir in the butter and season to taste with salt and pepper. Spoon the sauce over the fish and serve.
Core Sound Seafood - Community Supported Fishery 