Fresh Flounder Recipes

Take advantage of the ample supply of fresh fish here in the Hamptons. Eat fish two to three times a week and stay healthy.

The fine texture and sweet delicate flavor of flounder lends itself to a variety of cooking techniques, baked, broiled, poached, steamed, sautéed or grilled if it’s left whole. Look for light, cream-colored flesh with no aroma. The combination of crisp-skinned pan-seared flounder fillets served on top of a shaved fennel, orange and olive salad is the epitome of a perfect summer entrée. Add herbed rice pilaf to complement the dish.

Escabèche is popular in Spain and the Provençal region of France. It’s often served as an appetizer, but it’s perfect for a buffet dinner because it must be made a day ahead and served at room temperature. If flounder doesn’t look good, choose fluke or sole as a substitute. The sautéed fish is covered with vegetables and a spicy marinade and then refrigerated overnight. Bring the dish to room temperature and serve with small potatoes tossed with parsley butter and crusty bread for sopping up the juices. Bon appétit!

Pan Seared Flounder With Fennel, Olives, And Oranges(Serves 6)For the fennel salad:2 large bulbs fennel, washed, trimmed and fronds reserved

2/3 cup pitted green and black olives (Kalamata, Nicoise, Picholine)

4 oranges, preferably Valencia, peeled and cut into segments

1 bunch scallions, trimmed and thinly slicedFor the dressing: 2 tablespoons fresh lemon juice

1/4 cup fresh orange juice

1 tablespoon chopped fresh flat leaf parsley leaves

1 tablespoon chopped fresh chives

1 tablespoon chopped fresh fennel fronds

About 1/2 cup extra virgin olive oil

Sea salt and freshly ground black pepper to tasteFor the flounder:6 fillets of flounder (about 6 ounces each) with skin on

Sea salt and freshly ground black pepper to taste

Peanut or canola oil for searingFor the dressing: In a small bowl, whisk lemon and orange juice together with parsley, chives, and fennel fronds. Slowly add oil until the mixture is blended. Add salt and pepper, taste and adjust the seasonings. Set aside.For the salad: With a benriner or mandoline, cut fennel into thin slices, about 6 cups total. Place in a large mixing bowl. Add olives, orange segments, scallions and mix well. Drizzle about 1/3 cup dressing on the salad, toss and let marinate.For the fish:Rinse flounder under cold running water, check for bones and remove. Pat fillet dry with paper towels and season with salt and pepper.

In a large heavy skillet over moderate high heat add about 1 tablespoon oil and when it shimmers, add the fillets, skin side down, firmly pressing a flat spatula on the fillets to flatten the skin, and sear until the skin is crispy, about 3 minutes.

Turn the fillets over; add more oil if necessary and moderate the heat and cook until the fish flakes easily with a fork, about 4 minutes longer.

Transfer to a warm platter and keep warm until remainder of the fish is cooked.To serve: Spoon about 1 cup of the fennel salad onto warm dinner plates and arrange a fillet, skin side up on the salad. Drizzle with a spoonful of dressing and serve at once.Escabeche Of Flounder(Serves 6)2 pounds flounder fillets

Sea salt and freshly ground black pepper to taste

1 teaspoon smoked paprika

1 teaspoon summer savory

About 1/4 cup wondra flour for dustingFor the marinade:About 1/4 cup coconut or canola oil

1 medium yellow onion, sliced

1 large clove garlic, minced

1 large red bell pepper, cored, seeded, and sliced

1 large green or yellow bell pepper, cored seeded, and sliced

Optional: 2 jalapeño peppers, cored, seeded, and diced

1/4 cup sliced Spanish olives with pimiento or more to taste

Sea salt and freshly ground black pepper to tasteFor the sauce:1/4 cup fresh lime juice or more to taste

1/4 cup water

About 2 tablespoons sugar or more to taste

1 tablespoon rice wine vinegar

1 tablespoon cornstarch whisked into 1 1/2 tablespoons soy sauce

3 fresh firm ripe tomatoes cut into wedges for garnish

1 bunch scallions, washed, trimmed, and thinly sliced for garnishTo prepare:Remove the spiny column running down the center of each fillet of fish and discard.

Mix salt, pepper, paprika, summer savory together with the flour on a shallow plate.

Dust each fillet with seasoned flour and shake off the excess.

Working in a large skillet over moderate-high heat, coat the bottom with oil and heat until hot.

Sauté the fish until it’s golden on both sides. Transfer fish to a serving dish that will hold the fish in one layer

In the same skillet over moderate-high heat, coat the bottom with oil and sauté onion and garlic until aromatic, about 2 minutes. Add bell peppers and jalapeño pepper if using, and sauté until tender and browned, about 8 minutes.

Add olives, mix well, taste, and adjust the seasonings with salt and pepper. Arrange vegetables over the fish in the serving dish.For the marinade: In the same skillet over high heat, add lime juice and water, whisk in sugar and simmer until it is dissolved.

Whisk in vinegar, taste and adjust the seasonings.

Meanwhile, in a small bowl, whisk cornstarch into soy sauce to make a slurry.

Bring the sauce to a boil; slowly whisk the soy sauce mixture into the sauce, adding just enough to give body to the sauce. Add water if it gets too thick and whisk until smooth. Simmer for 2 minutes and pour over the vegetables and fish. Cool to room temperature.

Cover with plastic wrap and refrigerate for at least 24 hours. Bring to room temperature before adding garnishes and serving.