NC Seafood: How to Cook Flounder

Flounder are one of North Carolinas' most popular saltwater fish due to their excellent reputation on the table. NC has two overlapping species: summer flounder and southern flounder. Flounder are caught by inshore saltwater anglers using live bait and slow moving lures.

Flounder are a mild tasting fish that fit well into many different recipes.

For more articles on catching and cooking flounder see my Flounder page on Surf and Salt.

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 20-24 minutes or until fish flakes easily with a fork. 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 more fish and seafood recipes see my blog A Dash of Salty