Best Poached Flounder Recipes

FLOUNDER POACHED IN FENNEL-TOMATO SAUCE

Steps:

• Coarsely grind fennel seeds and red pepper flakes in a spice mill or with a mortar and pestle. Alternatively, place in a resealable freezer bag. Crush with a rolling pin or large skillet. Set aside.
• Heat oil in a large skillet over medium-low heat. Add sliced fennel, season with salt and pepper, and cook, stirring often, until soft, 10-12 minutes. Add spices and cook, stirring often, until spices are beginning to darken, about 1 minute.
• Add marinara sauce and 1/2 cup water to skillet; bring to a simmer and cook to meld flavors, about 5 minutes. Season with salt and pepper.
• Season fish with salt and pepper and fold fillets in thirds or in half to form packets. Place fillets in sauce. Cover skillet and reduce heat to medium-low. Cook until fish is opaque and beginning to flake, 12-15 minutes.
• Divide fennel-tomato sauce and fish among shallow bowls. Sprinkle tarragon and fennel fronds over.

OIL POACHED FLOUNDER

Steps:

• Preheat the oven to 350 degrees F.
• In a medium saucepan over low heat, bring the olive oil to 300 to 310 degrees F.
• While the oil is heating, season the flounder fillets on all sides with kosher salt and freshly ground black pepper. Lay half of the sliced lemons and half of the parsley in the bottom of a cast iron skillet large enough to hold the fillets in a single layer without overlapping. Lay the seasoned fillets on top of the lemons. Top with the remaining lemons and parsley. Once the oil has reached temperature, gently pour it over the fillets, and place in the oven and poach for 10 minutes. Allow to cool for 5 minutes before serving.

PALEO SOY AND GINGER POACHED FLOUNDER

Steps:

• Stir water, soy sauce, cilantro, and rice vinegar together in a bowl.
• Heat olive oil in a deep skillet over medium-high heat. Saute ginger in hot oil until fragrant, about 1 minute; add the water mixture and flounder to the skillet. Bring the liquid to a boil and immediately remove skillet from heat. Place a tight-fitting lid on the skillet and poach flounder in hot liquid until the flesh easily flakes with a fork, about 10 minutes. Top fillets with chopped scallions.

POACHED FLOUNDER WITH NORTH AFRICAN SPICES

Steps:

• Heat olive oil and garlic in a large skillet over medium-high heat for 1 to 2 minutes; do not allow garlic to color. Add leek and broth; bring to a simmer, 1 to 2 minutes. Add lemon juice, 1 tablespoon cilantro, cumin, turmeric, salt, and pepper. Simmer until flavors combine, about 1 minute.
• Add flounder fillets to the skillet. Spoon some of the liquid over the fillets, cover, and remove from heat. Let stand until flounder is opaque throughout, 4 to 5 minutes. Uncover and garnish with remaining cilantro.

FLOUNDER POACHED IN COCONUT, GINGER & BASIL BROTH

Steps:

• Spread the fillets on a work surface, skin side down. Season lightly with salt and white pepper. Divide the 1 Tbs. grated ginger among the fillets and spread as evenly as you can. Sprinkle about 1 Tbs. of the chopped basil over the fillets. Roll each fillet, starting at the thicker end. Secure each roll with a toothpick (or green scallion tops (see the tip below). Sprinkle the rolls lightly with a little more salt and white pepper. Set aside.
• In a small (4-quart) Dutch oven with a tightfitting lid (or other heavy-duty pot just large enough to hold the fish snugly), heat the oil over high heat until it shimmers.
• Add the shallot, ginger matchsticks, and garlic. Sauté for 1 min., stirring constantly. Add the celery and sauté for 30 seconds, stirring constantly. Add the chile and continue to sauté, stirring, until the celery starts to soften, about 2 minute Add the chicken broth and heat for 2 minutes. Turn off the heat and arrange the rolled fish in a single layer over the celery mixture. Pour the coconut milk over the fish and turn the heat to high. As soon as the coconut milk comes to a simmer, reduce the heat to medium low and cover. Simmer until the fish is opaque and cooked through, 8 to 10 minute If you're unsure, flake apart a section to see if it's done. Remove the pot from the heat.
• Carefully transfer the fish with a slotted spoon or fish spatula to a small, warm platter.
• Return the pot to high heat. Add the remaining basil, along with the scallions, fish sauce, lime juice, mirin, and lime zest. Bring the broth just to a simmer. Taste the broth and add more salt or mirin if needed.
• For each serving, place a small mound of hot jasmine rice in a shallow bowl, top with a fish roll, and remove the toothpick. Ladle the hot broth over each fish roll and serve immediately.

POACHED FLOUNDER

Steps:

• Cut head off flounder and remove guts. Place in baking dish and add white wine. Season fish with salt, pepper, Italian spices. Squeeze lemon juice on top. Bake at 350 degrees for 15 to 20 minutes until fish flakes easily.
• To serve, scrape off skin and gently lift filet from top side of flounder. Remove bony skeleton and lift bottom filet. Serve with more fresh lemon for a simple, yet tasty main course or add to a clam or fish stew.