Flounder Fillet

Pleuronectidae family (e.g., Paralichthys dentatus) Fish

Flounder Fillet Fish

At a Glance

  • Category Fish

The Forktionary Angle

"The quintessential mild white fish, providing a blank canvas for flavors, making it perfect for light, elegant dishes where texture and purity shine."

Definition

The lean, delicate, white-fleshed fillet from the flatfish flounder, prized for its mild flavor and tender, flaky texture.

Optimal Storage Condition Refrigerate fresh fillets for 1-2 days, or freeze for up to 3-4 months.
Protein Content Approximately 16-18 grams of protein per 100-gram serving.
Recommended Cooking Method Pan-frying, baking, broiling, or steaming due to its thinness and delicate texture.

Flavor Profile

The primary flavor notes for Flounder Fillet are:

Mild slightly sweet clean delicate

Chef’s Secret

To prevent thin flounder fillets from falling apart during cooking, lightly dust them with flour or dredge in a shallow egg wash then breadcrumbs.

Best Substitutes

Tilapia Fillet

Ratio 1:1

Sole Fillet

Ratio 1:1

Cod Fillet

if thicker is okay
Ratio 1:1

Buying Guide

Look for firm, moist, translucent flesh with no strong fishy odor. If frozen, avoid freezer burn.

Recipes Using Flounder Fillet

Dietary Sole And Flounder Dietary Number Of Servings

Baked Flounder Fillets In Lemon Soy Vinaigrette

Quick, easy, and bursting with flavor! This recipe for Baked Flounder Fillets in Lemon Soy Vinaigrette delivers restaurant-quality results in just 10 minutes. Perfectly flaky flounder fillets are bathed in a bright, zesty vinaigrette, making it a weeknight dinner winner.

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Course High In Something 30 Minutes Or Less Main Ingredient

Baked Flounder With Lemon Parsley And Bread Crumbs

This incredibly easy and healthy recipe for baked flounder will be on your dinner table in under 30 minutes! Flaky flounder fillets are perfectly seasoned with zesty lemon, fresh parsley, and crunchy bread crumbs. A delightful and light meal the whole family will love.

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Cuisine Fish Seafood 5 Ingredients Or Less

Baked Flounder Au Fromage

Indulge in this elegant and flavorful Baked Flounder Au Fromage recipe, adapted from a 1990 Southern Living classic! This dish is surprisingly quick to prepare and delivers a restaurant-quality taste in under 20 minutes. Flaky flounder fillets are topped with melted cheese and a crispy breadcrumb crust – perfect for a weeknight dinner or a special occasion.

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Time To Make 60 Minutes Or Less Course Time To Make

Artichoke Pesto Flounder With Asiago Crust

Elevate your weeknight dinner with this stunning Artichoke Pesto Flounder, boasting a crispy Asiago crust! This recipe expertly blends two classic fish preparations – a flavorful pesto coating and a melt-in-your-mouth cheese crust. The result? A restaurant-quality dish that's surprisingly easy to make at home. We've perfected the technique for even cheese coverage with a simple egg wash, ensuring a golden-brown crust every time. Feel free to substitute another flaky white fish if desired. Leftover pesto? A dollop on top adds the perfect finishing touch!

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Course Saltwater Fish Low Sodium High In Something

Acadia's Sauteed Italian Flounder

Impress your taste buds with this quick and easy Acadia-inspired sauteed Italian flounder recipe! This spontaneous creation delivers a burst of fresh, Mediterranean flavor in under 15 minutes. Perfect for a weeknight meal or a special occasion, the delicate flounder fillets are cooked to flaky perfection in a fragrant Italian dressing. Get ready for a taste of the coast!

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Low Carb Low Carb Low Saturated Fat Time To Make

Baked Flounder Very Easy

A taste of the Jersey Shore! This incredibly easy baked flounder recipe is inspired by a classic family tradition. Enjoy flaky, flavorful flounder cooked to perfection in under 20 minutes. Perfect for a weeknight meal or a casual weekend get-together.

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Dinner Party Presentation 4 Hours Or Less Soups Stews

Baked Seafood Au Gratin

Indulge in this decadent Baked Seafood Au Gratin! Fresh seafood, a creamy cheese sauce, and a crispy crabmeat crust combine for an unforgettable comfort food experience. Perfect for a special occasion or a cozy weeknight dinner. Serve with crusty French bread and a simple green salad for a complete meal.

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Time To Make Saltwater Fish Cuisine Low In Something

Baked Flounder Parmesan

This restaurant-quality Baked Flounder Parmesan recipe is a quick and easy weeknight meal the whole family will love! Inspired by a Food & Wine magazine recipe, I've tweaked it to perfection. Flaky flounder fillets are topped with a crunchy, flavorful parmesan breadcrumb mixture and baked to golden perfection. This recipe is easily adaptable – substitute your favorite white fish for a delicious variation! Get ready for a burst of Mediterranean flavors in under 40 minutes.

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Fish Sole And Flounder 60 Minutes Or Less Low Calorie

Baked Flounder With Herbed Mayo And Vermouth

Discover this delightful Baked Flounder recipe, a culinary gem unearthed from an antique cookbook! Submitted by Brewster D. Dogget of Wiscasset, Maine, this recipe features flaky flounder fillets bathed in a rich, herbed mayonnaise and dry vermouth sauce. A final broil adds a touch of irresistible browning. Unlike other mayo-based fish recipes, the addition of vermouth creates a unique depth of flavor. Prepare to impress with this elegant yet surprisingly simple dish – perfect for a weeknight dinner or a special occasion.

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Seafood 30 Minutes Or Less Preparation Main Ingredient

Baked Flounder With Fresh Lemon Pepper

This light and flavorful Baked Flounder with Zesty Lemon Pepper recipe is ready in under 30 minutes! Flaky flounder fillets are bathed in a bright lemon-pepper garlic sauce and baked to perfection. A Cooking Light favorite (March 2003), this recipe is perfect for a healthy and delicious weeknight meal.

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Low Carb Fish Course Low Carb

Baked Rolled Sole

This elegant Baked Rolled Sole recipe is a quick and easy weeknight dinner that's sure to impress! From my 'Eat Well, Stay Well' cookbook, this recipe takes minimal prep time and delivers maximum flavor. Flaky sole fillets are rolled with a vibrant breadcrumb mixture, then baked to perfection. Serve with sautéed asparagus or green beans and a fresh salad for a complete and healthy meal. Best enjoyed fresh, so make it and eat it the same night! Serves 4.

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Healthy Low Sodium Course Main Ingredient

Baked Flounder Fillets With Scallions Chopped Tomato

This light and flavorful baked flounder recipe is ready in under 20 minutes! Tender flounder fillets are topped with vibrant scallions, juicy burst cherry tomatoes, and a touch of lemon for a healthy and delicious weeknight meal. Perfect for a low-calorie, satisfying dinner that's surprisingly elegant.

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Low Calorie Very Low Carbs Easy Cuisine

Baked Flounder

Flaky, juicy baked flounder, ready in under 30 minutes! This easy recipe features a creamy, tangy sauce and fresh herbs for a burst of flavor. Perfect for a weeknight dinner or a special occasion.

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