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Beyond frying: How to cook flavorful flounder

Nice flounder caught by a client of Captain Smiley Fishing Charters in North Myrtle Beach.
Patrick Kelly

Plenty of flounder are caught in the fall in the Carolinas and folks love to eat them. But while most people simply roll them in cornmeal or flour and fry them there are actually a lot of options when it comes to cooking flounder.

Flounder has tasty white meat but deep frying for too long can make it dry and cause the fish to lose taste. Here are some other flounder recipes that retain the moisture in the fish and preserve its delicate flavor.

Flounder Parmesan

  • 2 lbs flounder fillets
  • 1 egg
  • 3⁄4 cup bread crumbs
  • 1⁄2 cup grated Parmesan cheese
  • small or 1⁄2 onion, chopped
  • olive oil
  • garlic powder, salt and pepper

Place the onion in a frying pan with enough olive oil to sauté it. Whisk the egg in a bowl. Combine the bread crumbs, cheese, and a dash each of the seasonings. Coat fish with egg and roll through crumb mixture. Increase the temperature in the frying pan to med high and fry the fish quickly with the sautéd onions, adding a little more olive oil if necessary. Don't overcook; fish is done when it flakes with a fork. Serve with cocktail sauce on the side. Serves 4.

Broccoli-Stuffed Flounder

  • 8 flounder fillets
  • 2 tablespoons butter, melted
  • 1 tablespoon lemon juice
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 (10 ounce) package frozen chopped broccoli, thawed and drained
  • 1 cup cooked rice
  • 1 cup shredded cheddar cheese
  • paprika

In a small bowl combine the butter, lemon juice, salt and pepper. In another bowl combine the broccoli, rice, cheese and half of the butter mixture. Spoon 1/2 cup onto each fillet. Roll up and place seam side down in a baking dish coated with nonstick cooking spray. Pour remaining butter mixture over roll-ups. Bake, uncovered, at 350 degrees for 20 minutes or until fish flakes easily with a fork, do not overcook. Baste with pan drippings, sprinkle with paprika. Serves 4.

Whole Flounder Poached in Clam Broth

  • 1 fresh flounder (3 or 4 lbs), whole dressed with head left on
  • 1 ¼ cups clam juice
  • 1 small onion, diced
  • ½ teaspoon paprika
  • 1 tablespoon butter, melted
  • Dash salt
  • Dash pepper
  • Olive oil

Place whole flounder in a large well-oiled pan (with a lid). Combine the other ingredients and pour over flounder. Cover and poach on medium high heat for 15 minutes or until flounder is done. Do not overcook or fish will be dry. Serves 3-4.

Ocean Isle Saucy Flounder

  • 1 lb flounder fillets
  • 1/3 cup minced onion
  • 1⁄2 cup fresh mushrooms, chopped
  • 1⁄2 teaspoon curry powder
  • 1⁄2 teaspoon paprika
  • 1⁄2 teaspoon black pepper
  • 1⁄2 cup white wine
  • dash salt

Preheat oven to 350 degrees. Arrange flounder fillets in a greased baking dish. Mix wine, onion, mushrooms, and seasonings together and pour over flounder. Bake for 18-20 minutes or until fish is done. Serves 4. Great served with wild rice.

Easy Flounder Bake

  • 1 1/2 pounds flounder fillets
  • 1 onion, chopped
  • 1 green pepper, seeded and chopped
  • 1 cup sliced mushrooms
  • 1 clove garlic, peeled and minced
  • 2 tablespoons olive oil
  • 1 bay leaf
  • 1 (16-ounce) can stewed tomatoes

Heat oil in skillet and add onion, green pepper, mushrooms and garlic. Sauté until onions are translucent. Add bay leaf and tomatoes, simmer for 30 minutes. Preheat oven to 350 degrees. Arrange flounder fillets in greased baking dish. Remove bay leaf from sauce, then pour sauce over cod. Bake for 25 minutes or until fish flakes easily with a fork. Serves 4-5

For tips on catching flounder see my article Simple flounder fishing rigs

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