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General Tips on Preparing and Cooking Flounder

Updated on March 9, 2011

Flounder is a lean fish that can be cooked whole or if you prefer it can be cooked as a fillet or steak. It can be purchased fresh or frozen and it is preferred because of the taste and flavor that it imparts. No matter what type you purchase the preparation and cooking is the same. Let us go right into it.

Preparing Your Flounder for Cooking

The first rule of preparing any type of meat is to keep the raw separate from the cooked or semi cooked so as to prevent cross contamination. Start with clean hands, knives and cutting boards. If you are using whole fish and de-boning it yourself ensure that you wash your hands as well as all the instruments used with warm soapy water. When you marinate your fish place it in the refrigerator while you wait on the marinade to soak in. once the fish is done, discard all the marinade. If you want to use the marinade for basting you should remove some before placing on the fish so you don’t have any bacteria that may be harbored.

Cooking Your Flounder

As a rule, fish should be cooked for 10 minutes for every inch of thickness at approximately 400̊F. if you will be cooking the fish in a sauce or in parchment or foil paper you will need to add another 5 minutes to the cooking time. Remember to pay attention to the time as fish cooks quickly and can easily overcook. You can know that your flounder is done when the flesh appears white and opaque and it can flake easily when pricked with a fork.

Methods for Cooking Flounder

There are many ways you can cook your flounder. For the health conscious who don’t want to use oil in their preparation, you can forego the frying with other methods such as baking, broiling, microwaving, steaming, grilling, baking and sautéing. If you are worried about the fish sticking to the grill just spray the grill with non stick cooking spray. For baking you can stuff whole fish with some of your favorite ingredients and enjoy it with a side of potatoes or vegetables. Whenever you cook fish and have left over’s you can use these in salads or soups and even sauces as well.


Now you know how to prepare and cook your flounder you can start enjoying some of the wonderful flounder recipes found here as well as elsewhere on the internet.


If you enjoy seafood food such flounder, you might want visit us for more flounder recipes. They have a lot of traditional fish as well as a very tasty flounder with zucchini recipe that I make when I want a delicious fish dinner.

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