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The Kitchen Table

Flounder or Sole recipes

10 years ago

I'm trying to eat more fish. It's a challenge because I can't cook with wine (DH prefers alcohol free) nothing that might have bones, (some fish even filleted still have bones) and I can't use beef stock. (DD)
Any easy tried and true recipes using flounder and/or sole?
I usually broil scrod, but I am getting very tired of it!

Comments (10)

luckygardnr
10 years ago
Can you eat salmon? If so, I can give you a delicious recipe with dill, lemon and olive oil, with a dill yogurt sauce. Just let me know.
graywings123
10 years ago
Saute it in butter/oil with salt and pepper - that's how I do it. It is the sides and sauces that make white fish interesting, IMO.

I bought an interesting container of fish at Trader Joe's the other day. They took parchment paper and and folded it into a box, then took a second sheet and folded it into a lid. It was a little bigger than the box that bank checks come in. Then they filled it with vegetables and a piece of fish. You pop the box in the oven for 20 minutes, take the lid off and eat right from the box.
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I live on the Texas Coastal Bend, and we get fresh fish all of the time. The following is one of my favorite ways to cook fish because the fish stays moist and tender. Copano Bay Fish Cooked in Banana Leaves -Fish filets, trout, flounder, redfish, snapper, Wahoo or your choice of fish, 2-4 fillets depending on size and the number of people serving; even a large redfish can be cut in half and cooked the same way so chose your favorite fish -Butter, softened, about 2-3 tablespoons -Olive oil, about 2-3 tablespoons -Yellow onion, thinly sliced about Â½ large onion -Garlic, finely chopped, 3-5 cloves -White Wine Worcestershire Sauce, about Â¼ cup -Lemon and/or Lime, sliced -Fresh Dill, torn or chopped, about Â½ cup, dried dill can be used, about 1 large tablespoon -Salt & Pepper to taste -Green onion 2-4, chopped *Banana leaves two large ones or more if needed according to the amount of fish being cooked Line the bottom of a large skillet, pan or casserole dish with one banana leaf. Arrange fish fillets on top of the banana leaf. Cover the filets with softened butter then top the filets with thinly sliced onions, chopped garlic and sliced lemons and/or limes and then drizzle some olive oil over the top. Pour the Worcestershire sauce over the fish, and then finish toping with the dill, salt & pepper. Add some wine around the edges of the fish so that it will steam the fish. Then spray the remaining banana leaf with a cooking spray and put on top of the fish securing the leaves together. Cover tightly and start cooking on high heat and cook for about 10 minutes and then lower the heat and continue cooking until fish is tender, but not dried out. Top with green onions right before serving. Serve with fresh lemons and/or limes. I cooked my fish in an electric skillet for a total of about 45 minutes because I had large red snapper filets, but the time will vary according to the thickness of the fish. This can be cooked in an electric skillet, on the stove top, in the oven or on a grill. Just keep it well sealed so the flavors donÂt escape and the fish dries out. Variations can include adding sweet bell peppers, mushrooms, black olives, capers or whatever meets your fancy. *If you canÂt find banana leaves, aluminum foil or parchment paper can be substituted. However, banana leaves not only look beautiful, but also lend a subtle aroma and taste when foods are cooked inside them. And banana leaves can be used for barbecuing, baking, or steaming foods. While functioning as a wrapping material, they also lend a hint of flavor to your food that is very pleasant (unlike aluminum foil or parchment paper)! Serves 2 to 4 depending on the size of the fillets. A whole fish can serve more people. Remember this recipe is for 2 to 4 filets. If serving more filets or a whole fish, the measurements will need to be increased accordingly. Linda Rockport, TX
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Ah, that makes sense. Kinda like a sunny side up egg, no flip. Or a very easy flip for over easy. On the menu this weekend if my Publix cooperates, lol. I make a Justin Wilson grilled fish dish a lot like that, except I usually use our locally caught bass. Different seasonings from the sole. http://www.cliffhamilton.com/cookbook/recipes/broiled_redfish_fillets.html I could eat anything fish or seafood almost everyday. ETA: If someone says they are "frying" fish I think cornmeal or a batter. Anything else is "grilled", "pan grilled", or baked.
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User
10 years ago
when I cook sole, I just dip it in milk, then in flour that has spices in it, then fry it in a frying pan. I like to eat it on toast. Or you can flour it, dip it in egg, then dip it in fine bread crumbs and deep fry it.
patti43
10 years ago
I usually just pat it dry with a paper towel, rub it in olive oil on both sides and dredge in panko bread crumbs. Then I bake it at 350 for about 10-12 minutes or until it's flaky. I do this with about all kinds of fish. I love cod and tilapia.

Here's a great, and I do mean great, recipe for tartar sauce. It was posted by Country Sunshine and lasts in the frig for a while.

Tartar Sauce

1 c. mayo
2 Tbsp. finely chopped onion
2 Tbsp. finely chopped dill pickle (I use dill pickle relish)
2Tbsp. finely chopped parsley
lemon juice to taste (preferably fresh squeezed)

Pout all the ingredients in a food processor and pulse until well-blended.
Elmer J Fudd
10 years ago
Flounder and sole are both pretty bland to me.

Salmon is a good idea, even without sauce it's good.

For white fish as you're asking, try this:

Preheat oven to 400 deg.

Put a small amount of white wine (maybe 6-8 oz ?) into a small saucepan and bring to a boil. After a few minutes, most of the alcohol has vaporized. Take it off the heat and allow it to cool a bit.

Pat the fish dry. Coat with olive oil, and then spread Dijon mustard lightly on the top. Add little salt and pepper.

Put the fish into a small baking dish in one layer, add the wine so that it coats the bottom of the pan but the fish is mostly out of the liquid.

Bake about 15 minutes, a bit less if the fish is thin. Call it Braised Fish Dijonnaise. It's a delicious preparation. If you want to be fancy with more sauce put the fish on a heated plate and cover (even back into the oven turned off) and reduce the liquid from the baking dish back in the saucepan with a bit of butter and lemon and a small dab of mustard.
susanjf_gw
10 years ago
we had some leftover salmon. added an egg and bread crumbs, making salmom patties...pati's tartar sauce would be perfect!
yayagal
10 years ago
I made this recipe up as I had surprise guests and didn't want to spend much time in the kitchen. I had fillet of sole and also prepared stuffed clams in the fridge sooooo I laid out the fish, scooped out the clam stuffing and plopped it in the middle of each filet, rolled each one up and then used a can of cream of shrimp soup over the top. Baked it for about 15 minutes and it was sooo good. One of my quickie recipes.
wantoretire_did
10 years ago
We love salmon filet, and DS gave me this simple delicious method of cooking:

Rub with favored herbs. I forego that and marinate for 1/2 hour in Dale's Steak Seasoning.

Preheat grill.

Lay on heavy duty foil and tent and seal top and ends.

On HI grill, over flame, 4 minutes one side, 4 minutes other side, then 4 minutes back on first side. That's it and it's perfect every time.

I serve with wasabi sauce. It's also good with lemon or dill sauce.
ellendi
Original Author
10 years ago
Thanks all, for your ideas.
sharon_pa
10 years ago
My favorite white fish of choice, is Haddock. You can find it in the frozen section..4 pieces per pkg. Thaw in fridge.

In a small bowl-
1/2 stick butter
1 tsp dried minced onion
zest & juice of 1 large lemon
1/4tsp of either Old Bay or seafood seasoning

Microwave the above, till just melted. Place fish in glass pie dish and pour butter mix over fish. Salt & pepper to taste. Then..holding your thumb over the bottle...sprinkle some
DRY Vermouth over the fish,and then sprinkle paprika on top. Bake for 15 min. at 375 degrees. NOTE: The Vermouth is the secret to most fish dishes in restaurants.

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