The Carolina weather is hot and so is flounder fishing. Flounder are a white, mild fish that fits great into many quick and easy recipes. The key is not to overcook the fish.
Flounder are caught by fishing live bait or lures on the bottom. For more about catching them check out my article What are the top flounder fishing lures?
The Carolinas have both summer flounder (fluke) and southern flounder. Here are some easy and delicious ways to cook them:
Carolina Flounder Bake
1 1/2 pounds flounder fillets
1 onion, chopped
1 green pepper, seeded and chopped
1 cup sliced mushrooms
1 clove garlic, peeled and minced
2 tablespoons olive oil
1 bay leaf
1 (16-ounce) can stewed tomatoes
Heat oil in skillet and add onion, green pepper, mushrooms and garlic. Sauté until onions are translucent. Add bay leaf and tomatoes, simmer for 30 minutes. Preheat oven to 350 degrees. Arrange flounder fillets in greased baking dish. Remove bay leaf from sauce, then pour sauce over cod. Bake for 22 to 25 minutes or until fish flakes easily with a fork. Serves 4-5
Flounder in White Wine Sauce
2 lb flounder fillets
3 tomatoes, sliced
2 tablespoons flour
2 tablespoons butter, melted
½ cup skim milk
½ cup dry white wine
½ teaspoon seafood seasoning
½ teaspoon basil
¼ cup chopped parsley
salt and pepper to taste
Preheat oven to 350 degrees. Sprinkle flounder fillets on both sides with seasoning. Place in a single layer in a big dish greased with olive oil. Arrange tomatoes over flounder. Sprinkle with salt and pepper.
Blend flour with butter in saucepan, gradually add milk. Cook over medium heat, stirring constantly, until sauce is thick and smooth. Remove pan from heat and stir in wine and basil.
Pour wine mixture over tomatoes and fish. Bake for 22 minutes at 350 or until done. Sprinkle with chopped parsley and serve. Serves 6.
Festive Baked Southern Flounder
2 lb flounder fillets
2 tablespoons lemon juice
2 tablespoons orange juice
2 tablespoons lime juice
1 teaspoon combined salt and pepper
1 teaspoon paprika
1 teaspoon minced onion
Place flounder fillets in a baking dish greased with olive oil. Combine remaining ingredients (mix well) and pour over flounder. Bake at 350 degrees for 16 minutes or until fish is done. Serves 6.
Easy Oriental Flounder
If you want to make this stir fry, you can cut this into chunks about the time you add the onion salt and mix with a bag of frozen veggie stir fry. Add a little butter and some soy sauce and finish cooking until fish and veggies are done.
1 lb thick flounder fillets
Marinade the fish in sauce and juice for two hours. Heat a little olive oil in a stove top pan and then sauté fish on medium heat for 8 to 10 minutes, sprinkling with onion salt about half way through. Serves 2-3.
For more fish and seafood recipes see my blog A Dash of Salty