Wild Flounder Fillet

This fish is prized for its delicate white flesh. It has a mild flavor that appeals to the masses and is relatively easy to prepare.

First, thaw the fish. You can let it melt slowly in the fridge overnight, or float the frozen package in room-temperature water for about 20 minutes.

Then remove the fish from its vacuum seal by running the knife tip along the perimeter of the fillet. Remove from containment and pat dry with paper towels. 

To cook, I prefer a non-stick pan, and that pan needs to be very hot. Avocado oil is best for high temperatures.

Another tip- keep a small brush handy for dispersing the fat. You pour a little oil into the pan and spread it over the bottom. If it’s a non-stick surface, it requires very little fat, and that’s a bonus if you’re counting calories. If you’re using a non-stick spray, no disbursement is necessary.

Season the fish with a bit of salt and pepper, then lay it in the hot pan. If you don’t hear a sizzle, the pan isn’t hot enough.

This is a quick, high-heat operation. Brown one side and gently flip with a non-metal spatula. Another minute on the other side and then directly onto the dinner plate. Total cooking time: 2-3 minutes.

You can eat plain with your choice of veg/starch, served with lemon wedges on the side. Each guest can squeeze a bit of lemon juice over their fish.

If you want to spice things up a bit, the classic French “meuniere” sauce will work nicely. Add a liberal amount of whole butter to the very hot (used) pan over high heat, and just as the butter begins to turn brown, add some fresh lemon juice and freshly chopped parsley, and pour over the plated fish. Super easy and super delicious.

If you have questions - never hesitate to text me at 908-415-0252.

Also noteworthy. This Wild Flounder is part of my expanding line of fresh/frozen fish. I select the fillets in their pristine fresh state from a premium fish market- then vacuum-seal and freeze them the same day.

This procedure guarantees a level of frozen quality not seen in the general marketplace- it’s not even close!

The Wild Flounder joins the Bronzini and the Red Snapper—super exciting stuff. Bon Appétit!👨‍🍳😊