Category Archives: Flounder Recipes

For those of you that prefer buying your flounder as opposed to catching it, look for flounder either whole or filleted and skinned. The fish should smell sweet and of the sea, and the flesh should be pearly. If it smells fishy – it is already old and you should not buy it. Flounder is a tender, flaky, mild-tasting meat. You can pan-sauté, bake, poach, or fry.

Flounder With Tomato Caper Salsa Recipe

Flounder With Tomato Caper Salsa Recipe

Flounder With Tomato Caper Salsa recipe is simple to make. The flounder can be broiled in an oven or grilled over the BBQ. Just keep it simple and for this recipe stay away from breading and frying the fish.


2 Plum Tomatoes                                 1 shallot chopped
1/3 cup chopped Kalamata olives    ¼ Tsp. of crushed red pepper
3 Tbsp. capers                                      1 Tbsp. olive oil
3 Tbsp. chopped bell pepper             4 flounder fillets
1 Tbsp. of lemon juice


Salsa: In a medium bowl add the tomatoes, Kalamata olives, capers, bell pepper, shallot, and crushed red pepper. Drizzle with the olive oil. Mix well, salt and pepper to taste. Set aside – it’s all done

Flounder: Preheat your oven on a low broiler setting. Spray a pan with non-stick spray (Pam) Place flounder fillets on pan and pour the lemon juice over. Salt and pepper very sparingly. Place in broiler – stay with it the flounder will cook fast.
When the fish is white and flakes take it out. Pour the salsa over and…Bon Appetite.

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Poached Flounder Recipe

Poached Flounder

This poached flounder recipe is tasty, easy to make and is healthy.


2 lbs. of flounder fillets            ½ cup sliced mushrooms
2 garlic cloves – minced          ½ Tsp. of paprika
1 Tbsp. of olive oil                     2 Tbsp. of fresh parsley
2/3 cup chicken stock
2 Tbsp. of lemon juice
1 Tbsp. of lemon zest


Put the oil in a large heated skillet. Add the minced garlic and cook until tender. Do not let it get dark brown or burn – terrible taste. Anyway, once tender, add the lemon juice, lemon zest and chicken stock. Bring to a boil. Lower heat and add the flounder and simmer   until the flounder can flake easily with a fork – about five minutes. Once flounder is done, remove from the skillet and place on a plate and cover with aluminum foil.

Continue cooking ingredients in the skillet until it reduces by about half. Add the mushrooms and cook until tender – maybe two to three minutes. Add paprika, salt and pepper to taste.

Cook another minute and remove from heat. Pour over the flounder, sprinkle on the fresh parsley and serve.