How to cook flounder

To clean flounder, you first need to transfer the carcass to a cutting board and prepare a small bowl. Then cut off its tail, fins and head. Cut down the middle of the belly and remove all the entrails. We cut off the bone part with a knife, then peel off the skin from it. The fish is ready.

Flounder fish is one of the most interesting fish on earth. Lying on the bottom, it can adapt to any soil. Even if you put it on a chessboard, it will try to adapt to it, becoming covered in dark and light spots. When the flounder lies on the bottom, its lower eye gradually moves and takes place next to the second one on the upper side of the fish. Most often, flounder lies on its left side, but sometimes there are “right-sided” fish. Sometimes river flounders can interbreed with other fish of the flounder family. And then their “children” acquire the features of both parents. Fish meat is rich in vitamins B12, A, D, E, thiamine, riboflavin, contains nicotinic and panthogenic acid, pyridoxine. This fish is recommended to be consumed to increase immunity, for people who are often ill, and for those who have muscle weakness; it is good for teeth and bones. Flounder contains a powerful aphrodisiac that awakens love.

How long to cook?
Processed and washed flounder fish should be boiled in a saucepan for 15-20 minutes.

How to cook flounder

This fish can be cooked under marinade, resulting in a very tasty dish. Ingredients for cooking flounder:

1. Flounder fillet

2. Onion

3. Carrots

4. Tomato

5. Bay leaf

6. Peppercorns

7. Lemon juice or vinegar

8. Sugar

9. Salt

10. Greens

11. Vegetable oil

Cooking flounder

Divide the fish fillet into small portions. In a deep bowl, mix flour, salt and pepper. Roll fillet pieces in this mixture and fry in vegetable oil until golden brown.

Cut the onion into thin strips and sauté in vegetable oil for about 5 minutes. Then add the carrots grated on a coarse grater and fry together until the carrots become soft. Then add mashed tomato or tomato paste. You can add hot water or broth and simmer for 15-20 minutes over low heat with the lid closed. Salt, pepper, add bay leaf, peppercorns, sugar and lemon juice.

Place fish pieces into a container and pour marinade over them. Cover tightly and leave in the refrigerator overnight. Bon appetit!

Products Flounder fillet – 1 kilogram
Champignons or shiitake - 300 grams
Lemon - 1 piece
Garlic - 3 cloves
Parsley, dill, salt and pepper - to taste

Recipe for boiled flounder with mushrooms Finely chop the greens and garlic, wash and chop the mushrooms, add a teaspoon of lemon juice to the mushrooms, stir.
Place mushrooms, garlic and parsley on 5 sheets of foil, add salt and spices. Cut the flounder and place it on top of the sheets, add salt and spices. Wrap in foil and cook in a double boiler for 30 minutes.

How to clean flounder Cut off the head, tail and fins of the flounder. Cut the flounder down the middle of the belly. Remove the entrails from the belly. Cut off the bone part with a well-sharpened knife. Then remove the skin from the flounder.

Boiled flounder

Flounder - half a kilo
Parsley root - 1 piece
Onions - 1 head
Lemon - half
Parsley root - 1 piece
Bay leaf - 1 piece
Black peppercorns - 5 pieces
Salt - to taste

1. Peel the parsley root and chop finely.
2. Peel the onion and cut into half rings, mash a little.
3. Cover the bottom of the pan with parsley root and onion, add peas and bay leaves, squeeze out lemon juice.
4. Rub the flounder with salt and place on top.
5. Cover the pan with a lid and put on fire.
6. Cook the flounder for 20 minutes after boiling.

Description

Flounder is a sea fish that belongs to the flounder family. Found mainly in the Black and Baltic Seas. It has a flat body and boiling white meat. It has different weight and dimensional properties, depending on the variety.

Fish is healthier than meat, nutrition experts say. The alternation of consumed dishes brings great benefits to the body: fish, meat. Why is fish so valuable and useful? Fish contains 18% protein, and proteins are the basis of life, such as thinking, growth and reproduction, nerve restoration, muscle contractions, and most importantly, metabolism. Due to protein deficiency, significant impairments occur, working capacity and resistance to diseases: infectious and respiratory are reduced.

Flounder, its tender and juicy meat lends itself perfectly to hot smoking, containing 70% moisture, 3% salt. The smoking process takes place at 80-140°, from one to five hours, smoking flounder depends on the size of the fish. After smoking, the quality of taste in the fish is preserved and a delicious smoked aroma is added. Recommended storage time smoked flounder for about three days.

Boiled flounder: Useful properties.

Fillet flounder contains complete, easily digestible proteins, characterized by an optimal combination of important amino acids. For example, methionine is the main element for the synthesis of fat cells and the proper functioning of the liver.

Boiled flounder rich in minerals such as phosphorus, iodine, omega-3 fatty acids, necessary for the prevention of cancer. Flounder is a natural preventive product for vision - due to its high content of riboflavin and vitamin A. In addition, such fish includes vitamins C, E, B1, B6, B12, as well as manganese, zinc, iodine, iron, copper and other important trace elements .

Flounder tolerates any type of cooking, including salting. Due to its low calorie content, it has no contraindications even when fried. Boiled flounder is a real dietary product, with a high protein content and minimal fat. Cooks recommend that before cooking flounder, add a certain amount of dill to the water or broth. The finished fillet will have a refined taste and aroma.

The nutritional value of fish includes the content of fats, which are easily digestible. Fish is rich in essential minerals. These are: sodium, phosphorus, calcium, potassium, magnesium, zinc, bromine and others. The vitamins contained in flounder support the immune system. Fish is eaten hot and cold, with various side dishes, and lends itself well to cooking.

Fish is a complete protein source with essential amino acids, macro and microelements that affect the functionality of the whole organism.

Flounder contains the largest amount of the following substances necessary for our body:

Among the vitamins that are high in content are Vitamin PP (niacin), providing 14.5% of the daily requirement per 100 g of product, Vitamin A (RE) - and Vitamin E (TE) -;
- among the macroelements, Sulfur, Chlorine and Phosphorus stand out (100 g of product contains 17.5%, 7.2% of the daily requirement of these elements, respectively);
- among microelements, the best indicators are Chromium, Fluorine and Zinc, the content of which in 100 grams of the Flounder Ruff product provides 110%, 10.8% and 5.8% of the daily value, respectively.

Flounder has tasty meat. That is why it is an important commercial fish species. However, the list of advantages of flounder does not end with a pleasant taste.

Flounder contains dietary amounts of fat. Rich in vitamins and minerals, flounder meat is very nutritious.

Flounder is an excellent product for people with weakened bodies (also small children, pregnant women and nursing mothers), since the meat is easily digestible and does not require the expenditure of additional energy. And the absence of carbohydrates makes it possible to build muscle mass due to easily digestible protein.

Fish dishes are very nutritious and healthy. Seafood is high in iodine and other vital microelements. Such food can not only satisfy the body’s need for energy, but also serve as a source of very useful and essential substances. Flounder is no exception to this rule. Flounder meat contains easily digestible protein, healthy fat, a small amount of carbohydrates and vitamins, but in order for these substances to bring maximum benefit, this fish must be properly cooked.

Fried flounder

Flounder can be fried in a frying pan. To make the fried product tasty, you must use only high-quality and fresh products. First of all, this rule applies to the fish itself and the oil in which frying is carried out.
When purchasing this fish frozen, it can be very difficult to judge the quality of the product that is in the package, especially if it is made of opaque material, and the fish itself is in an ice “coat”.
To properly purchase this product, you must adhere to the following rules:

Flounder should be purchased in a small size. Large specimens of this fish will not have the best indicators of meat hardness.
If fish is purchased chilled, you should pay attention to the smell of the product. If the flounder smells unpleasant or has foreign aromas, then it is better not to purchase this product.
When purchasing a chilled product, you should pay attention to the color of the gills of this fish. Fresh flounder always has pink gills.
If you press on the fish with your finger, there should be no visible dents. A quality product must return to its original form.
Flounder should not be slippery and have a coating of mucus.
If flounder is sold in packaging, then it is necessary to check its integrity. You should carefully study the expiration dates of the product. If packaged flounder is sold with an ice glaze, then its layer should not be too large.

The uneven distribution of the ice “shell” over the surface of the product indicates that the fish has been frozen multiple times. There should be no tears or damage on the surface of the product. The color of frozen fish should be uniform and natural.

If, when choosing flounder, even slight doubts arise about the quality of the product, then it is better to refuse such a purchase. A low-quality product will not only bring no benefit, but can cause serious harm to the body.
Fried flounder is prepared in high-quality refined vegetable oil.
Cooking flounder in a frying pan is carried out in the following sequence:

the fish must be cleaned of scales and spines on both sides. To carry out this operation, you can use a knife or use a special tool;
The head is separated from the fish and the entrails are removed. The fins should be cut off with a knife and the fish should be washed thoroughly under running water. Then you need to remove the skin from the flounder; if this is not done, then during frying, the carcass will emit a very unpleasant aroma;
a sufficient amount of oil is poured into the frying pan, the fish is cut into portions and fried in this form for 10 minutes over high heat;
At the end of frying, remove the product from the pan and allow excess oil to drain. For this purpose, you can use a colander in which the fried flounder is placed for 10 - 15 minutes.

Flounder is served with various vegetable salads, and you can also use mashed potatoes and pasta as a side dish.

Baked flounder

You can get a very tasty dish if you use the oven to cook flounder. To prepare flounder in the oven, only high-quality product is used, which must be selected according to the above
criteria. In order to cook delicious flounder, you need the following ingredients:

Fresh flounder - 800 g.
Sour cream - 100 g.
Butter - 50 g.
Wheat flour - 10 g.
Salt and pepper - to taste.

The cooking process is carried out in the following sequence:

the flounder is cleaned and cut into portions;
pieces of fish are placed in a fireproof saucepan;
cover the saucepan with a lid, place in the oven and bake the flounder for 1 hour over medium heat:
The sauce for baked flounder is prepared in oil, which is brought to a boil in a hot frying pan, then flour is added to the oil, which must be fried until golden brown. Sour cream is added to the toasted flour with constant stirring. The mixture is kept on fire for 1 - 2 minutes, after which it must be removed and allowed to cool completely.

When the fish is ready, pour the sauce over it and bake in the oven for another 10 minutes.

Flounder with vegetables

How to catch more fish?

I have been active fishing for quite some time and have found many ways to improve the bite. And here are the most effective:

Bite activator. Attracts fish in cold and warm water with the help of pheromones included in the composition and stimulates its appetite. It’s a pity that Rosprirodnadzor wants to impose a ban on its sale.
More sensitive gear. Reviews and instructions for other types of gear can be found on the pages of my website.
Lures using pheromones.

You can get the rest of the secrets of successful fishing for free by reading our other articles on the site.

Baked flounder goes well with vegetables. To prepare this dish you need the following ingredients:

Flounder fillet – 1 kg.
Zucchini - 2 pcs. small size.
Bell pepper - 2 pcs.
Onions - 3 pcs. medium size.
Carrots - 3 pcs.
Tomatoes - 300 gr.
Lemon - 1 pc.
Garlic - 5 cloves.
Refined vegetable oil - 100 g.
Salt and ground black pepper - to taste.

Flounder with vegetables is prepared in the following sequence:

All vegetables are chopped and watered with lemon juice, vegetable oil, salt and black pepper are added. The resulting “salad” is thoroughly mixed;
Small pieces of fillet are cut from the fish carcass with a thin knife;
6 servings are formed from the available quantity of products. For each serving, use a piece of foil large enough so that the dish can be wrapped in an “envelope”;
some vegetables are placed on the foil, fish fillets are placed on top, then the vegetables are placed again;
the foil must be wrapped in an “envelope” as tightly as possible so that the juice does not leak out during cooking;
All 6 servings are placed in a preheated oven and baked for 30 minutes.

Flounder cutlets

To prepare cutlets you will need the following products:

Flounder fillet - 0.5 kg.
Onions - 100 g.
Carrots - 100 g.
Breadcrumbs - 100 g.
Chicken egg - 1 pc.

The cutlets are prepared in the following sequence:

The flesh from the bones and skin should be separated from the fish carcass. The resulting fillet must be thoroughly chopped;
onions and carrots are chopped and added to the fish fillet;
then you need to add a chicken egg and breadcrumbs;
The mixture is thoroughly mixed and small cutlets are formed from it.

The cutlets are prepared in a frying pan in vegetable oil. The cutlets must be turned over during cooking to ensure even cooking.

Pie with flounder

Fish pie with flounder can be prepared using chilled or frozen fish.
To prepare the pie you need the following ingredients:

Flounder fillet - 350 g.
Wheat flour - 1.5 kg.
Chicken egg - 2 pcs.
Salt - 10 g.
Sugar - 100 g.
Butter - 50 g.
Refined sunflower oil - 50 g.
Yeast - 15 g.
Rice - 100 g.
Onions - 1 pc.
Water - 1 liter.

Sugar, salt, butter and vegetable oil are added to boiling water. The mixture is thoroughly mixed. When the mixture has cooled, add sifted flour and chicken eggs. The mixture also needs to be mixed well. Yeast is added to the mixture and the dough is kneaded. If the dough is too liquid, you need to add a little
flour. The resulting dough is left in a warm place for 3 - 4 hours.
To prepare the filling, you need to boil the fish and rice in different pans. Then you should finely chop the onion and fry it in sunflower oil. When the onion is slightly browned, it must be cooled and added to the boiled rice and fish fillet.
The pie is formed in the following sequence:

It is necessary to separate a third part from the prepared dough and roll it out thinly;
the rolled out dough is placed in a baking dish;
Place the filling on the dough in an even layer;
the remaining amount of dough is used to form the top of the pie and the "decorative" finish.

The pie is baked in an oven preheated to +180 degrees for 50 minutes.

Many people regularly eat sea fish, because this nutritious product contains many vitamins, and if prepared correctly, it produces tasty and appetizing dishes. In today's article we'll look at how to cook tasty flounder at home.

Due to its excellent taste and accessibility, it is incredibly popular among culinary experts around the world. This wonderful fish is steamed and cooked in a slow cooker, fried in a frying pan and baked in the oven in a variety of ways.

Calorie content of flounder in a frying pan and in the oven

The calorie content of flounder baked in the oven is 90 kcal, boiled – 103 kcal, and cooked in a frying pan – 223 kcal per 100 grams.

The meat of this wonderful fish contains many trace elements, fatty acids, protein, calcium and phosphorus. Thanks to its wide chemical composition, it has won the title of an object in demand in cooking.

Regular consumption of flounder helps convert glucose into energy, strengthens bones and teeth, improves mental and muscle activity, and has a positive effect on sexual activity.

Frying in a pan is the most popular way to cook flounder. Experts recommend placing the fish in the pan first, dark side down, and then turning it over.

If we are talking about baking, it is recommended to do this in foil. It helps preserve juice and has a positive effect on the juiciness of meat.
When baking, it is recommended to sprinkle the carcass with a mixture of olive oil and wine, add a little Provençal herbs, pepper and salt. This is enough to get a good result.
The specific taste will be enhanced by garlic, rosemary or thyme.
The flesh is incredibly tender, so it is recommended to complement the flounder with sun-dried tomatoes, mushroom risotto or grilled asparagus.

According to real gourmets, you can wash down fried or baked flounder with any wine, but only white varieties of the drink are suitable for preparation.

How to fry flounder deliciously - 3 recipes

Fried flounder is a tasty, but undeservedly forgotten dish in Russia. At the end of the twentieth century, this fish was incredibly popular. In those days, housewives prepared it in various ways: they cooked fish soup, stewed it with vegetables, and made cutlets. The most common method was frying in a frying pan.

You can cook this sea fish in a frying pan at home in different ways. Depending on the recipe, the ingredients used, sauces and breading, the resulting dishes differ in appearance and taste. Let's look at the most popular recipes.

Classic fried flounder

I’ll start the story about cooking fried flounder with the classic recipe, because this is the basis for preparing more complex dishes and an endless field for realizing culinary ideas.

Ingredients:

Flounder – 5 pcs.
Flour – 1 cup.
Salt – 1 tablespoon.

Preparation:

Place the fish on a cutting board, remove the head and fins, remove the entrails, scrape off the scales, rinse with water and cut each carcass into several pieces.
Add salt to flour and stir. Roll each slice thoroughly in the resulting mixture and place in a hot frying pan. Fry with oil on both sides until golden brown.

Video recipe

Thanks to the simplest classic recipe, you can easily prepare golden-brown fried flounder, which, in combination with fresh vegetables, will create a real culinary masterpiece. This fish is also good for having a small amount of bones, which makes it suitable for baby food.

Fried flounder with mushrooms

Now I will share the result of a culinary experiment, the highlight of which is considered to be an unusual combination of products. The dish will turn out amazing, like julienne with mushrooms. This is thanks to the products used.

Ingredients:

Flounder – 2 pcs.
Champignons – 5 pcs.
Bell pepper – 150 g.
Garlic – 4 cloves.
Green onions - 5 feathers.
Dill – 1 bunch.
Flour – 4 tablespoons.
Olive oil, spices, salt.

Preparation:

Place the fish on the board, cut off the head, remove the entrails and cut off the fins. Rinse each carcass with water and cut into medium slices.
Make the breading mixture. Add a little salt and your favorite spices to the flour and mix.
Cut the champignons into slices, the onion into rings, and chop the pepper. Peel the garlic. It will give mushrooms and vegetables a subtle accent.
Roll the pieces in the breading mixture and place in a frying pan with hot olive oil. Place prepared vegetables around the fish.
Fry the flounder on both sides until golden brown. Turn the vegetables several times during cooking.

Before serving, place the pieces on a plate and place fried vegetables around them. Garnish with dill sprigs. This treat, combined with mashed potatoes, will definitely delight you with its incomparable taste.

Fried flounder in tomato sauce

Another recipe for a delicious dish based on flounder. In combination with tomato sauce, the treat turns out aromatic, tasty and juicy. I prepare this dish for holidays and on weekdays.

Ingredients:

Flounder – 2 pcs.
Onion – 2 heads.
Flour – 4 tablespoons.
Tomato juice – 300 ml.
Walnuts – 5 g.
Garlic – 3 cloves.
Lemon – 1 pc.
Vegetable oil, thyme, salt.

Preparation:

Cut off the head, tail and fins of the flounder, remove the entrails, and remove the skin. Rinse each carcass thoroughly with water.
Salt the fish, roll in flour and place in a frying pan. After two minutes, add the onion half rings and thyme. Turn the layers over to the other side and season with thyme. Fry until golden brown.
In a small bowl, combine chopped nuts and crushed garlic. Salt the resulting mixture, add two tablespoons of vegetable oil. Stir, add lemon juice and stir again.
Pour tomato juice over the fried fish, after boiling, add garlic sauce, cover with a lid and simmer for a few minutes. Before serving, garnish with herbs.

Fried flounder in tomato sauce goes well with any side dish. Boiled potatoes, rice or vegetable stew will do. Regardless of the serving, it will turn out incredibly tasty.

How to bake flounder in the oven - 3 recipes

Not everyone likes the taste of boiled fish, and cooking in a frying pan causes the smell to spread throughout the house. Therefore, housewives prefer to bake flounder in the oven.

With this heat treatment, flounder retains its beneficial substances, and vegetable oil is not always used when baking. So oven-baked flounder is the best choice for people who want to cook tasty and healthy food.

Flounder in the oven in foil

Flounder is an easy-to-prepare sea fish whose juicy meat cannot be dried out. Using foil when baking makes the task even easier because it helps retain the juices.

Ingredients:

Flounder fillet – 4 pcs.
Garlic – 2 cloves.
Olive oil – 1 tablespoon.
Lemon zest – 2 teaspoons.
Vegetable oil, pepper and salt.

Preparation:

In a small bowl, combine olive oil and lemon zest, add pepper and salt, stir.
Add crushed garlic to the resulting oily mixture.
Rub each piece of fish with garlic oil and wrap in foil.
Place on a baking sheet and place in an oven preheated to 210 degrees for 8 minutes.

Video cooking

Flounder in the oven with vegetables

The following recipe involves cooking flounder in the oven with the addition of vegetables. The finished dish turns out a bit greasy, but don’t be discouraged. Fish oil has never harmed anyone.

Ingredients:

Flounder – 1 carcass.
Zucchini – 1 pc.
Carrot – 1 pc.
Onion – 1 head.
Lemon – 0.5 pcs.
Pepper and salt - to taste.

Preparation:

Rinse the fish with water, cut off the head, remove the entrails and fins.
Prepare the vegetables. Pass the carrots and zucchini through a coarse grater, cut the onion into half rings.
Place a sheet of foil on the table. Make a pillow for the fish from grated carrots, place the flounder on top, salt and pepper.
Place a few slices of lemon on top, then the onion, remaining carrots and zucchini.
Wrap the foil in an envelope, pinch the edges, place on a baking sheet and place in the oven. Bake fish and vegetables at 220 degrees for no more than 10 minutes.

Flounder with vegetables will delight you with its excellent taste, hot or cold. Since the dish is already filling, I advise you to serve it without a side dish. As a last resort, use mashed potatoes.

Flounder in the oven with sour cream, cheese and tomatoes

Is there a celebration approaching? Delight your guests with flounder baked in the oven with tomatoes and sour cream under a cheese crust. Such a culinary creation will not leave anyone indifferent.

Ingredients:

Flounder – 1 kg.
Hard cheese – 150 g.
Tomatoes – 2 pcs.
Sour cream – 4 tablespoons.
Lemon – 1 pc.
Dill, spices.

Preparation:

Clean the fish, rinse with water, dry with napkins. Salt each carcass, season with pepper and sprinkle with lemon juice.
Mix lemon zest through a fine grater with chopped dill, add sour cream and stir. Cut the tomatoes into thin rings and grate the cheese coarsely.
Place the flounder fillet on foil, pour over sour cream sauce, and place tomato rings on top. Wrap the workpiece, place it on a baking sheet and put it in the oven. Cook at 180 degrees for a third of an hour.
Remove from the oven, carefully open the foil, sprinkle the flounder with grated cheese and send back for another 5 minutes. This time is enough to form an appetizing cheese crust.

The recipe outlined is universal. If fried pollock becomes boring, use the recipe for cooking it in the oven. Halibut, mackerel and other sea fish are also suitable.

How to cook flounder in a slow cooker

Flounder meat is healthy and incredibly tasty. It is not surprising that it is often called the chicken of the sea. They cook not only in a frying pan and in the oven, but also in a slow cooker. Pay attention to the simple but tasty recipe.