Southern Recipes: Tasty Flounder Dishes

Flounder are a white, mild fish that fits great into many quick and easy recipes. In the northern part of their range on the Atlantic Coast they are known as fluke, while in the south we call them flounder.

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.

Flounder Almond-Dijon

4 flounder fillets
1⁄4 cup Dijon-style mustard
1 tablespoon melted butter
1⁄2 cup bread crumbs
1⁄2 cup ground almonds
dash salt and pepper

Brush each fillet with mustard. Combine butter, bread crumbs, salt and pepper, and almonds. Roll mustard-covered fillets in crumb mixture. Place on greased baking sheet and cook for 14 minutes. Surface should be golden-brown when done. Serves 2.

Maple Syrup Flounder

4 flounder fillets
2 tablespoons maple syrup
1/3 cup milk
3⁄4 cup cornmeal
2 tablespoons butter
3 tablespoons olive oil
few dashes salt and pepper

Mix the syrup and milk in a shallow dish. In another dish mix cornmeal and salt and pepper. Heat butter and oil over medium-high heat in a heavy frying pan. Dip flounder in syrup and milk mix, then roll in cornmeal. Fry about 10 minutes until done. Serves 2.

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 many more fish and seafood recipes see my blog A Dash Of Salty.