Flounder Recipes

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Ingredients

1 pound flounder filets

¼ cup butter

2 tablespoons fresh lemon juice

2 tablespoons chopped fresh parsley

2 tablespoons fresh snipped chives (or 1 tablespoon dried)

3 tablespoons fresh snipped dill (or 1 ½ teaspoons dried)

1/16 teaspoon cayenne pepper

½ teaspoon salt

Paprika, to taste

Directions

1. Preheat the oven to 450 degrees Fahrenheit.
2. In a small saucepan, melt the butter over medium heat. Stir in the lemon juice, parsley, chives, dill, cayenne, and salt.
3. Place the filets in a lightly greased baking dish. Pour the butter mixture over top and sprinkle with paprika.
4. Bake, uncovered, until the fish flakes easily with a fork. About 8 to 10 minutes.
5. Transfer to a warm platter.
6. Boil the pan juices over high heat until reduced to about ¼ cup. Pour over the fish and serve.

Recipe courtesy of Vanda Lewis, North Carolina Sea Grant. Adapted From: Mariner’s Menu: 30 Years of Fresh Seafood Ideas.

Ingredients

1 pound cleaned and skinned flounder filets

1 pound jumbo lump crabmeat, picked clean of shell

2 egg whites, beaten to stiff peak

2 tablespoons bread crumbs

2 tablespoons unsalted butter

½ cup dry white wine

Salt and fresh ground pepper

Directions

1. Cut the flounder into eight strips, about 1 inch by 6 inches each. Set aside.
2. Gently mix together the crabmeat, ½ of egg whites, all the bread crumbs, and ½ teaspoon each salt and pepper.
3. Lay the flounder out skinned side up. Divide the crabmeat evenly between the eight strips of fish, spreading it evenly to cover about 3 inches of each strip. Place a bit of whipped egg white on the “empty” end of the flounder (this will stick the roll together). Beginning with the end with the crabmeat, roll up each flounder strip toward the egg white, and stand roll up so that the crab is on top.
4. Place each roll in a lightly greased baking dish. Divide butter into eight pieces and place one piece on top of each flounder roll. Pour wine in the bottom of the baking dish, around rolls. Bake at 375 degrees Fahrenheit for about 25 minutes, or until the fish is cooked through and the crab is lightly browned.
5. Flounder rolls may be made ahead of time and stored in the coldest part of your refrigerator (33 to 38 degrees Fahrenheit) up to two days before cooking.

Recipe by Chef Christine Zambito Morillo, Williamsburg, VA, courtesy of the Virginia Sea Grant “Chefs’ Seafood Symposium” archives.

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Ingredients

4 Alaska Sole filets (6 to 8 ounces each), fresh or thawed

4 tablespoons orange zest

½ cup orange juice

½ cup tahini

¼ cup finely chopped parsley

2 tablespoons minced garlic

⅓ cup lemon juice

⅓ cup water

Salt, to taste

Coarse black pepper, to taste

Directions

1. Add orange zest and orange juice to a large zip-top plastic bag. Add Alaska Sole filets, seal bag and turn several times to coat. Marinate in the refrigerator for 15 to 30 minutes. Remove filets from marinade; discard marinade.
2. Mix together tahini, parsley, garlic, and lemon juice. Add salt to taste; whisk in water.
3. Heat broiler/oven. Season the sole filets with salt and pepper; place on a spray-coated broiling pan and broil 5 to 6 inches from the heat source for about 5 minutes, until golden. Cook just until the fish is opaque throughout.
4. Drizzle with tahini sauce.

Photo/recipe courtesy of Alaska Seafood Marketing Institute. For more great recipes with Alaska seafood, visit Wild Alaska Seafood.

Ingredients

Sole

1 cup all-purpose flour

Pinch of salt and pepper

¼ cup extra virgin olive oil

4 6-ounce filets Dover sole

Wine Sauce

1 tablespoon extra virgin olive oil

2 cloves garlic, minced

8 ounces cherry or other small tomatoes, sliced in half

¼ cup sherry

1 cup dry white wine

2 tablespoons juice and zest of 2 oranges

½ cup butter

¼ cup Italian parsley leaves

Torn basil leaves

Directions

1. Season the flour with salt and pepper. Lightly dredge each filet, shaking off any excess. Heat the olive oil in a heavy skillet over medium high heat. When the oil is hot, add the filets to the pan and cook for 2 to 3 minutes on each side until golden brown. Remove the filets and place on a layer of paper towels to absorb any excess oil.
2. Prepare the sauce. Add the olive oil to a skillet over medium high heat. When the olive oil is hot, add the garlic and tomatoes and sauté for 1 minute. Add the sherry, deglazing the pan. Add the wine, orange juice, and orange zest. Continue to cook, stirring occasionally. When the liquid in the pan has reduced by half, stir in the butter and cook for another 1 to 2 minutes. Just before serving, stir in the parsley and basil.
3. Place each sole filet on a plate. Spoon the sauce over the filets, equally dividing it between the plates, and allowing it to spill down around the fish.

Recipe adapted from Chef Eric Jenkins, Oregon chef, 2005 Great American Seafood Cook-off

Ingredients

Gold Tomato Sauce

4 pounds very ripe gold heirloom tomatoes, stemmed and quartered

2 medium shallots, peeled and sliced

1 clove of garlic, smashed

1 cup Pinot Grigio, or similar dry, fruity white wine

¼ cup white wine vinegar

4 tablespoons heavy cream

Salt and freshly ground pepper

Sole

4 6-ounce skinless petrale sole filets

All-purpose flour for dredging

Salt and pepper

Canola oil and cold butter for cooking

Minced chives

Directions

1. In a saucepan, reduce the shallot, garlic, wine and vinegar to 2 to 3 tablespoons. Add cream and simmer briefly. While this is reducing, press tomatoes though a mesh sieve, collecting the juice and pulp. Add juice and pulp into wine reduction, simmer for 3 to 5 minutes. Strain sauce through a fine sieve and set aside.
2. Over medium heat, heat 2 to 3 tablespoons canola oil in a large sauté pan. Season the sole with salt and pepper on both sides. Dredge in flour, patting off excess.
3. Lightly sauté the seasoned sole for 2 to 3 minutes per side, until lightly browned. Remove and set aside on a paper towel lined plate.
4. Drain off excess oil from the pan. Ladle in gold tomato sauce, add filets back to the pan, and add in cold butter, swirling the pan to emulsify. Baste filets a few times with the sauce. Add chives. Check the seasoning and adjust accordingly.
5. To serve, place each sole filet on a plate and spoon tomato sauce over the filet.

Recipe adapted from Chef Ian MacBride, California chef, 2009 Great American Seafood Cook-off

Ingredients

Slaw

Chiffonade green cabbage, and red cabbage

Julienne carrots

Mango dressing

1 ½ tablespoons lemon juice

Bun and Aioli

Sweet Hawaiian buns

1 cup homemade sweet hot mustard sauce

3 cups mayonnaise

Sole Cake

Diced green peppers, sautéed

Diced onions, sautéed

Cooked, chopped sole

Panko bread crumbs

Salt and pepper

Italian bread crumbs

Fresh parsley, chopped

Directions

Slaw

1. Add the mango dressing and lemon juice to a large mixing bowl and whisk together until fully combined.
2. Add in the cabbages, carrots, pineapple, and mango and stir well to combine.
3. Refrigerate for at least 2 hours before serving.

Bun and Aioli

1. Mix mayonnaise and sweet hot mustard sauce in a bowl. Cover and refrigerate for at least 30 minutes before serving.
2. Sear buns with aioli.

Sole Cake

1. Mix together sole, bread crumbs, panko bread crumbs, parsley, peppers, onions, salt, and pepper.
2. Form into a 2-ounce patty and place on a lightly greased sauté pan.
3. Pan fry till golden crust is present on both sides of the cake, and an internal temperature of 155 degrees Fahrenheit.

Recipe and photo credit: Courtesy of Rhode Island Sea Grant. Recipe created by Westerly Career and Technical Education Team, winner of the 2019 Rhode Island Seafood Cook-Off.

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