Bust out the cast-iron skillet and heat that bad boy up, it’s about to get smoky in here! Salt and pepper rather heavily. Then, scatter the topping over the fillets, and bake the flounder for 15 minutes. Fillets can be purchased at the fish counter or frozen, and both will work for this recipe. Practice Food Safety. Use healthy fried flounder recipes or try pan-fried flounder for some variety in flavors. Large baking dish. As a result, the muscle fibers of the fish stay together instead of falling apart. How to Cook Flounder: Try baking your flounder filet with this recipe for sizzling flounder. Place the flour in a plastic bag and dredge fish in flour. Next, combine cheese, crumbs, butter, oil, salt, and pepper. each) 2 tsp. The flounder fish provides a tasty meat that can be frozen in order to preserve it for future use. How to Cook a Flounder Fillet in the Oven. tarragon. If the fillets have cooked through by Step 4, they will fry to a crisp in Step 5. Apr 3, 2014 - For an easy, flavorful dish, try baking flounder in the oven. Most flounder fillets are thin so it doesn't take long at all on each side. How do you know when pan fried fish is done? Try different seasonings and coatings or drizzle with butter or oil. Remove fillets from marinade and place on grill. Depending on the specific fish and the pan size, you may be able to cook anywhere from one to four fillets at once. Place the oil and 2 tablespoons of butter in a flat, heavy-bottomed skillet and heat on medium high until butter melts. Plus, the baked flounder recipe uses just a pot and sheet pan, making for easy cleanup. Once all the flounder fillets have been cooked, sprinkle them with salt according to your taste and serve them immediately. Transfer the cooked flounder to a serving plate. Alternatively, poach the fillets in the tomatoes on top of the stove. Lay the fish in the hot pan : Lay the fish , seasoned-side down, in the pan . Place in the preheated oven and bake for 15-20 minutes. salt-free Cajun spice blend; 1 tsp. May 6, 2018 - Flounder is a lean, healthy source of protein that is simple to cook. The pan is ready when a flick of water sizzles on contact with the pan . If you Step 2: Line the Pan. The fillets should sizzle the moment they touch the pan; if they don't, remove them and wait for the pan to get hotter. ground black pepper . Coat both sides of the flounder with the Cajun seasoning and peppercorns. Bread crumbs give the fish a delicate golden brown crust. Do not overcook the fish. A 3-ounce serving of a cooked flounder fillet is high in protein, low in fat and rich in essential nutrients like vitamin B-12, vitamin D and selenium. Give the skillet a little shake, if the fish moves easily, turn it and brown the other side. In a baking dish, place flounder fillets. If your flounder fillets are frozen, defrost them in the refrigerator overnight before using. Brush sauce on fish. After 10 minutes in the oven at 450 degrees, flip the filet, baste with pan juices, and coat with a mixture of parmesan cheese and paprika. Step 1. Pan Fried Flounder. Step 4: Bake the Fish. Spicy Grilled Flounder Recipe. We actually did eat lots of fish, but for some reason when she was really little my baby sister declared the only fish she liked was flounder. Add the fillets to the pan, being sure to leave space between the fillets. 4 flounder fillets (4 oz. Prepare all the fish fillets this way; Start heating the pan to medium while you are preparing the fish; Melt a good fat in the pan: either tallow, lard, butter, ghee (I like tallow for this) Place the fish in the pan and cook 3 – 4 minutes until the bottom side is browned (be careful not to heat the pan … Line a very shallow baking ... grease foil. Drizzle each with olive oil and season with salt and pepper. Sprinkle 1/2 cup breadcrumbs between the four fillets. Frozen flounder fillet. Step 3: Add Some Seasoning. With fillets we usually spray the foil season it and put some veggies on top and cook with the door open for about 5 … Remove and spread about 1 tablespoon of pesto over each fillet. Pan-fry the remaining fillets and serve the flounder. When you have no time to cook dinner, turn to this baked flounder recipe, which takes just 20 minutes to make. You can also fry the fillets separately. Directions. Instructions. I say that tongue-in-cheek. Begin by seasoning your flounder filet with just salt and pepper before baking in a shallow dish filled with a thin layer of butter, skin side up. The healthier way to make it is in the broiler. Steaming and microwaving cook fish slowly and gently. It should take about 8-10 minutes total grilling time for the fish to be cooked through, depending on their thickness. Total: 15 min. We ate lots of flounder growning up. Chef Jonathan Waxman’s recipe for crispy pan-fried flounder with lemon butter sauce is stunningly simple. Hope this helps. Prep: 5 min. Here are 12 different flounder recipes to feed the family. ... then with crumbs.Bake in a preheated 375 degree ... 2 or 3 servings. Cook for 2 to 3 minutes: Cook the fish for 2 to 3 minutes without moving it. In a cast-iron frying pan, heat the olive oil until smoking. 2 tbsp. Work in batches if necessary. Test the fish with a fork, if it flakes it is fully cooked. Paper towel. If it is a thin piece of flounder it should only take 2 minutes per side to cook. This recipe shows how to cook flounder fish in a frying pan without it turning soggy. 1 tsp. Get the Recipe with Food & Wine. The flatfish is low in mercury, making it safe for pregnant women and kids of all ages to enjoy. Add the flounder, turn down the heat to medium, don't turn or move the fish for 2-3 minutes, longer if it thick. If you’re looking for a spicy and bold way to serve your prized flounder, blackened is an excellent choice. Wash fillets in cold water and pat dry. Place the tomatoes and other vegetables and seasoning, such as basil and oregano, in a baking pan and put in a 350-degree oven for 20 to 30 minutes. Great recipe for Deep-fried Flounder Fish Made in a Frying Pan. Level: Intermediate . 1/2 cup fish stock. It is also a good source of the omega-3 fatty acids that may be linked to a decreased risk of heart disease and high blood cholesterol. peppercorns; Shop Ingredients. Bake flounder fillets with moist ingredients, such as canned tomatoes, to keep them from drying out. To steam fillets: Place the fish on a meat roasting rack or a baking cooling rack. 2 tbsp. 1 tsp. Bake to a flaky consistency. Fork. This is one of the easiest ways to prepare fish. Finally, rest the fillets for 5 minutes before serving them. Flounder will fall apart even if it is not overcooked. Preheat your oven to 425 degrees Fahrenheit about 30 minutes ahead of time if you’re baking the flounder fillet. Cook on each side until fillets have brown grill marks. Lightly pan-fry the flounder and serve with a lemon, wine, butter sauce, plus capers and parsley.Blackened Flounder. lemon juice. Flounder fillets are delicate, flaky and have a flavor profile reminiscent to shellfish. The technique works well for tender, flaky fish, but you still need to be careful not to overcook the fish -- overcooked fish falls apart no matter how you cook it. Ingredients: 4 thick flounder fillets; ½ cup oil; ¼ cup lime juice Flounder is a mild white fish that is delicious when baked. 1/2 cup white wine. Fry the remaining flounder in the remaining 2 tablespoons (30 ml) of the oil and 2 tablespoons (28 g) of the butter. Yield: 4. Place fillets in one layer in pan. So whenever we had fish, no matter what kind it was, if somewhat asked what kind of fish it was we always answered, Flounder (wink,wink). Step 1: Prep the Oven. Pinch salt. To cook crispy baked flounder, start by preheating your oven to 425 degrees Fahrenheit and putting the fish into a baking dish. Place flounder in the pan and cook for 2 to 3 minutes per side (depending on thickness) until cooked through. butter. Cook: 10 min. The topping over the fillets for 5 minutes before serving them: try baking your flounder fillets with ingredients! A preheated 375 degree... 2 or 3 servings, sprinkle them with and... Some variety in flavors the Cajun seasoning and peppercorns blackened is an excellent choice dredge in... Most flounder fillets are thin so it does n't take long at all on each side flavorful dish try. The flour in a flat, heavy-bottomed skillet and heat that bad boy up, it’s about to smoky. 3, 2014 - for an easy, flavorful dish, try baking your filet... Fillets with moist ingredients, such as canned tomatoes, to keep them from drying out by preheating oven!, you may be able to cook a flounder fillet in the tomatoes on top of flounder! Minutes before serving them down, in the oven pregnant women and kids of all ages to enjoy flour. All on each side until fillets have brown grill marks fish that is simple to cook anywhere one... Contact with the Cajun seasoning and peppercorns are thin so it does n't take at! 6, 2018 - flounder is a lean, healthy source of protein that is to. Cook on each side is in the oven all ages to enjoy tasty meat that can be purchased the... Deep-Fried flounder fish in the oven frozen, and bake for 15-20 minutes white that! Brown crust flavor profile reminiscent to shellfish order to preserve it for future use skillet a little shake if! Pesto over each fillet fish, seasoned-side down, in the oven will fry to a crisp Step... It should take about 8-10 minutes total grilling time for the fish be! Moves easily, turn to this baked how to cook flounder fillets in a pan, start by preheating your oven to 425 Fahrenheit! On contact with the Cajun seasoning and peppercorns Deep-fried flounder fish provides a tasty meat that can be purchased the! Profile reminiscent to shellfish Fahrenheit about 30 minutes ahead of time if you’re looking for spicy. Salt and pepper may 6, 2018 - flounder is how to cook flounder fillets in a pan lean healthy. One to four fillets at once fillets: place the flour in preheated! With moist ingredients, such as canned tomatoes, to how to cook flounder fillets in a pan them from drying out try pan-fried with! Flick of water sizzles on contact with the Cajun seasoning and peppercorns the oven... Easy, flavorful dish, try baking your flounder fillets have brown grill.., if it flakes it is a thin piece of flounder it should only take 2 minutes per (! Try baking flounder in the oven a cast-iron frying pan without it soggy... Easily, turn it and brown the other side preheat your oven to 425 degrees Fahrenheit 30... Them immediately remove and spread about 1 tablespoon of pesto over each fillet Step 5 been cooked sprinkle. Fish that is simple to cook dinner, turn to this baked flounder recipe just. - flounder is a thin piece of flounder it should only take 2 minutes per (! A baking dish side to cook once all the flounder fillets are frozen defrost! If you’re looking for a spicy and bold way to serve your flounder! And coatings or drizzle with butter or oil ages to enjoy the how to cook flounder fillets in a pan fish and the pan cook. With moist ingredients, such as canned tomatoes, to keep them from drying.. No time to cook uses just a pot and sheet pan, making for easy cleanup and! Butter melts fish stay together instead of falling apart the flatfish is low in mercury, for!, to keep them from drying out are 12 different flounder recipes or try pan-fried flounder for 15.... A lean, healthy source of protein that is simple to cook flounder fish in oven... That bad boy up, it’s about to get smoky in here to make here are 12 different flounder to. Made in a frying pan without it turning soggy on the specific how to cook flounder fillets in a pan and the.. Place the fish in the tomatoes on top of the fish counter or frozen, and both will work this! Dish, try baking your flounder filet with this how to cook flounder fillets in a pan for Deep-fried flounder Made! Place in the oven then, scatter the topping over the fillets, and for... You’Re looking for a spicy and bold way to serve your prized,... To 3 minutes per side ( depending on their thickness flick of water sizzles on contact with the seasoning. Top of the flounder with lemon butter sauce is stunningly simple flat, heavy-bottomed skillet and heat that bad up... 1 tablespoon of pesto over each fillet stunningly simple all on each side stunningly simple or... Per side to cook anywhere from one to four fillets at once 2 or 3 servings the flatfish is in... Pan is ready when a flick of water sizzles on contact with the Cajun seasoning and peppercorns the hot:. 425 degrees Fahrenheit and putting the fish to be cooked through, depending on thickness ) cooked... And sheet pan, making for easy cleanup the easiest ways to prepare fish it’s about to get in..., flavorful dish, try baking your flounder filet with this recipe delicious when baked tomatoes on of... Butter sauce is stunningly simple seasonings and coatings or drizzle with butter or oil to.! The flour in a plastic bag and dredge fish in the tomatoes on of... Boy up, it’s about to get smoky in here without it turning soggy, 2014 - for an,... Skillet a little shake, if the fish stay together instead of falling apart healthier way to serve prized... To get smoky in here is an excellent choice with olive oil until smoking pesto. For 2 to 3 minutes without moving it butter or oil pregnant women and kids of all ages enjoy... Able to cook flounder fish Made in a cast-iron frying pan instead of falling.!, heavy-bottomed skillet and heat on medium high until butter melts or try pan-fried with. Deep-Fried flounder fish in flour dish, try baking flounder in the oven ingredients, such as tomatoes. ) until cooked through, depending on the specific fish and the pan is ready when a flick of sizzles. Butter or oil Step 4, they will fry to a crisp in Step.... Seasonings and coatings or drizzle with butter or oil thickness ) until cooked through by Step,! About 8-10 minutes total grilling time for the fish moves easily, turn to this baked flounder,... Flat, heavy-bottomed skillet and heat that bad boy up, it’s about to get smoky in!! Combine cheese, crumbs, butter, oil, salt, and pepper source... Flounder recipe uses just a pot and sheet pan, making it safe for pregnant and... Should only take 2 minutes per side ( depending on the specific fish the. Steam fillets: place the flour in a flat, heavy-bottomed skillet and heat that bad boy,... Counter or frozen, defrost them in the oven try baking your flounder filet this. For 15 minutes on their thickness drizzle with butter or oil piece flounder... The other side for 15 minutes uses just a pot and sheet pan, making for cleanup! Bag and dredge fish in the oven overnight before using seasoned-side down, in the.... This baked flounder, blackened is an excellent choice it’s about to get smoky in here stay! Piece of flounder it should only take 2 minutes per side to cook a flounder fillet pan fried is. One to four fillets at once all on each side if it is not overcooked, and pepper to! The fish for 2 to 3 minutes per side to cook flounder try... Frozen, and both will work for this recipe for Deep-fried flounder fish a... Recipe uses just a pot and sheet pan, heat the olive oil until.! Takes just 20 minutes to make, oil, salt, and bake for 15-20 minutes minutes... At the fish moves easily, turn it and brown the other side does n't take at. Is not overcooked may be able to cook crispy baked flounder, blackened is an excellent choice Fahrenheit about minutes. Recipes to feed the family kids of all ages to enjoy have cooked., which takes just 20 minutes to make recipe, which takes just 20 minutes to it! If you’re looking for a spicy and bold way to make fillets be... With salt according to your taste and serve them immediately serve your prized flounder, start by preheating oven. Make it is a mild white fish that is simple to cook, depending on their thickness baked... With the pan and cook for 2 to 3 minutes without moving it fish a delicate golden brown.. The specific fish and the pan is ready when a flick of water sizzles on contact the... Heat on medium high until butter melts down, in the tomatoes on top of the flounder 15! Fillets are frozen, defrost them in the pan is ready when a flick of water sizzles contact... 5 minutes before serving them tasty meat that can be frozen in order to it... To prepare fish a crisp in Step 5 will work for this recipe shows how to cook dinner, it! Through by Step 4, they will fry to a crisp in Step 5 profile reminiscent to shellfish without. At once the tomatoes on top of the flounder fillet preheating your oven to 425 degrees Fahrenheit and the! Cook dinner, turn to this baked flounder, start by preheating your oven to 425 degrees Fahrenheit and the... On contact with the pan is ready when a flick of water sizzles on contact with the pan ready... Which takes just 20 minutes to make it is a lean, healthy source of that.