5 Authentic Flounder Recipes with History, Step-by-Step Guides, and Costs

by Oleg Nikitenko December 04, 2024

Flounder Recipes

Pacific flounder is a mild, flaky fish perfect for a variety of recipes. From historical dishes inspired by coastal cuisines to modern culinary innovations, flounder has earned its place as a versatile and beloved seafood choice.

This guide provides detailed recipes with estimated costs, historical background, and step-by-step instructions to help you create memorable meals with Pacific flounder.

1. Lemon Butter Baked Flounder

History:
This dish originates from Mediterranean coastal cuisines, where lemon and butter are classic ingredients used to enhance the natural flavors of fresh seafood.

Cost:

  • Pacific flounder fillets (1 lb): $12
  • Lemon: $0.50
  • Butter (4 tbsp): $0.50
  • Garlic (2 cloves): $0.20
  • Parsley: $0.50
    Total Cost: $13.70 (serves 4)

Ingredients:

  • 4 Pacific flounder fillets
  • Juice of 1 lemon
  • 4 tbsp unsalted butter, melted
  • 2 garlic cloves, minced
  • 2 tbsp fresh parsley, chopped

Steps:

  1. Preheat your oven to 375°F.
  2. Place flounder fillets in a lightly greased baking dish.
  3. Mix melted butter, lemon juice, and minced garlic. Drizzle over the fish.
  4. Bake for 12-15 minutes or until the fish flakes easily with a fork.
  5. Garnish with parsley and serve with rice or steamed vegetables.

Chef's Quote:
“Simplicity is the ultimate sophistication in seafood. Let the flounder shine with just a touch of butter and lemon.” – Chef Jacques Pépin

Buy Pacific Dover Sole for This Recipe

2. Flounder Meunière

History:
A French classic dating back to the 19th century, “meunière” refers to cooking fish in butter after dredging it in flour.

Cost:

  • Pacific flounder fillets (1 lb): $12
  • Flour: $0.50
  • Butter (4 tbsp): $0.50
  • Lemon: $0.50
  • Parsley: $0.50
    Total Cost: $14.00 (serves 4)

Ingredients:

  • 4 flounder fillets
  • 1/2 cup all-purpose flour
  • 4 tbsp unsalted butter
  • Juice of 1 lemon
  • 2 tbsp parsley, chopped

Steps:

  1. Lightly season the fillets with salt and dredge them in flour, shaking off excess.
  2. Heat butter in a skillet over medium heat.
  3. Cook each fillet for 3-4 minutes per side until golden brown.
  4. Remove fish, add lemon juice to the pan, and whisk the sauce.
  5. Pour the sauce over the fillets and garnish with parsley.

Chef's Quote:
“Meunière is the epitome of French elegance—a simple method that transforms seafood into a decadent experience.” – Chef Julia Child

3. Pan-Seared Flounder with Mango Salsa

History:
This recipe draws inspiration from Caribbean cuisine, known for its vibrant flavors and tropical ingredients.

Cost:

  • Pacific flounder fillets (1 lb): $12
  • Mango: $1.50
  • Red onion: $0.50
  • Lime: $0.50
  • Cilantro: $0.50
  • Olive oil (2 tbsp): $0.20
    Total Cost: $15.20 (serves 4)

Ingredients:

  • 4 flounder fillets
  • 1 mango, diced
  • 1/4 red onion, finely chopped
  • Juice of 1 lime
  • 2 tbsp fresh cilantro, chopped
  • 2 tbsp olive oil

Steps:

  1. Prepare the salsa by mixing mango, red onion, lime juice, and cilantro in a bowl. Set aside.
  2. Heat olive oil in a skillet over medium-high heat.
  3. Season the fillets with salt and pepper. Sear for 3 minutes per side until golden and cooked through.
  4. Serve flounder with mango salsa on top.

Chef's Quote:
“The sweetness of mango perfectly complements the mildness of flounder. It’s a match made in culinary heaven.” – Chef Marcus Samuelsson

4. Flounder Stuffed with Crab and Spinach

History:
Stuffed fish dishes are popular in coastal regions of the Southern U.S., combining the richness of crab with the delicacy of flounder.

Cost:

  • Pacific flounder fillets (1 lb): $12
  • Crabmeat (1 cup): $15
  • Spinach (1 cup): $1.50
  • Cream cheese (1/2 cup): $1.00
  • Breadcrumbs: $0.50
    Total Cost: $30.00 (serves 4)

Ingredients:

  • 4 flounder fillets
  • 1 cup crabmeat
  • 1 cup fresh spinach, chopped
  • 1/2 cup cream cheese, softened
  • 1/4 cup breadcrumbs

Steps:

  1. Preheat oven to 375°F.
  2. Mix crabmeat, spinach, cream cheese, and breadcrumbs in a bowl.
  3. Place a spoonful of the mixture onto each fillet and roll them up. Secure with toothpicks.
  4. Place in a baking dish and bake for 20 minutes.

Chef's Quote:
“This dish is a celebration of flavors—every bite is indulgent yet refined.” – Chef Emeril Lagasse

5. Asian-Inspired Steamed Flounder

History:
This recipe is inspired by Chinese cooking, where steaming preserves the fish’s natural flavor and moisture.

Cost:

  • Pacific flounder fillets (1 lb): $12
  • Ginger: $0.50
  • Green onions: $0.50
  • Soy sauce (2 tbsp): $0.20
  • Sesame oil (1 tbsp): $0.20
    Total Cost: $13.40 (serves 4)

Ingredients:

  • 4 flounder fillets
  • 1-inch ginger, thinly sliced
  • 2 green onions, julienned
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil

Steps:

  1. Place flounder fillets on a heatproof plate with ginger and green onions.
  2. Steam the fish for 10 minutes.
  3. Drizzle soy sauce and sesame oil over the cooked fish before serving.

Chef's Quote:
“Steaming is the purest way to enjoy flounder, letting its delicate flavor shine.” – Chef Ken Hom

Shop All Flatfish Options for These Recipes

Learn More About Cooking with Flounder

For more tips, recipes, and inspiration, visit the Global Seafoods YouTube Channel .

Tags: flounder recipes, seafood cooking tips, flounder dishes, best fish recipes, healthy fish meals, Pacific flatfish recipes

Final Note: These flounder recipes are not just meals—they’re culinary experiences steeped in history and flavor. Whether you’re hosting a dinner or trying something new, these dishes are guaranteed to impress!

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