How To Cook Flounder

Flounder is a versatile, easy-to-prepare fish fillet with a mildly sweet flavor and delicate, flaky texture. This firm-fleshed white fish can be baked, sautéed, stuffed, and poached. Flounder is delicious, and thankfully, its readily available.

Adding more fish to your family's diet has proven health benefits, and you can substitute flounder for tilapia, grouper, or catfish in your favorite weeknight seafood recipe. Before you purchase flounder for an easy supper, let's go over a few pointers on buying and storing flounder fillets to help you cook the best fish dinner possible.

How To Choose Flounder

Use your senses when purchasing fresh fish at the market. Does the fillet glisten? Is it nestled in plenty of ice? Most importantly, ask to smell everything you buy. Fish should never have a fishy or ammonia odor. It should smell salty and clean, just like the sea.

Fillets of flaky white fish, such as flounder, should be firm to the touch. Avoid any with an oily sheen or excessive "gapping" in the flesh or those laying in standing water.

How To Store Flounder Fillets

Unless you plan to cook fresh fish the day you bring it home from the market, you should keep it on ice, even in the refrigerator.

Set in a rack: Place a cooling rack inside a container—a roasting pan works nicely. You should elevate the rack inside the container. If the rack doesn't have legs, make aluminum foil balls and place them underneath it at all four corners.

Add crushed ice to the pan—you want the ice level to fall just beneath the rack but not touch the fish.

Remove the fish from the store packaging, rinse under cold water, and dry the fillets with paper towels.

Place in container: Next, place the fish on the rack (don't let the individual pieces touch or overlap). Seal the container with two or three layers of plastic wrap or aluminum foil, and place it in the refrigerator. If you store the fish for more than one day, replace the ice as it melts and pour off the water.

How To Thaw Frozen Flounder

Using frozen fish is sometimes a more convenient and budget-friendly option than buying fresh, and you will want to defrost it with the same care as any other frozen food. The most efficient and safest way to defrost fish is to do it overnight in the refrigerator. Place the frozen fish on a plate in the fridge before you head off to bed, and it will thaw by the next day.

How To Cook Flounder

There are many ways you can serve fish for a family supper. Whether you have a taste for tacos or a sandwich, flounder is your go-to fillet of choice. For a simple yet elegant and impressive seafood dinner, pan-sear flounder fillets and serve your guests in under 40 minutes. For a recipe-free method for preparing fish, you can cook your flounder fillet with just oil, salt, and pepper or your favorite seasoning blend. Here's how.

1. When preparing to cook thawed flounder, remove the fillets from the packaging and pat dry with paper towels. If your fish has been on ice in the refrigerator, remove it from the rack and begin cooking.
   
2. Place a well-seasoned cast-iron or nonstick skillet with a few tablespoons of oil, butter, or other fat over medium-high heat.
3. When the oil shimmers, add the fillet and season.
4. Turn the pieces only once―the first side down gets the crispest—after four minutes. (You don't need to turn baked or broiled fillets at all.)
5. Cook the other side for two minutes.
6. To check for doneness, slip a small knife under the fish and gently lift it.
7. When fully cooked, the fillet will begin to flake and break open, changing in color from translucent to opaque.

Best Flounder Recipes For Dinner

Here are a few of our favorite flounder recipes, or fish dinners that flounder would make an excellent substitute for, to make the next time you want a meal tastier than your favorite beach restaurant.