5 Authentic Flounder Recipes with History, Step-by-Step Guides, and Costs
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:
- Preheat your oven to 375°F.
- Place flounder fillets in a lightly greased baking dish.
- Mix melted butter, lemon juice, and minced garlic. Drizzle over the fish.
- Bake for 12-15 minutes or until the fish flakes easily with a fork.
- 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:
- Lightly season the fillets with salt and dredge them in flour, shaking off excess.
- Heat butter in a skillet over medium heat.
- Cook each fillet for 3-4 minutes per side until golden brown.
- Remove fish, add lemon juice to the pan, and whisk the sauce.
- 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:
- Prepare the salsa by mixing mango, red onion, lime juice, and cilantro in a bowl. Set aside.
- Heat olive oil in a skillet over medium-high heat.
- Season the fillets with salt and pepper. Sear for 3 minutes per side until golden and cooked through.
- 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:
- Preheat oven to 375°F.
- Mix crabmeat, spinach, cream cheese, and breadcrumbs in a bowl.
- Place a spoonful of the mixture onto each fillet and roll them up. Secure with toothpicks.
- 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:
- Place flounder fillets on a heatproof plate with ginger and green onions.
- Steam the fish for 10 minutes.
- 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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