Flounder, also known as flukes, are in the flatfish family and are rather unique in appearance with both eyes on one side of their body. They are a firm, lean, white flaky food fish that can be used in many culinary masterpieces.
There are three main species of flounder commercially harvested in Florida. They are gulf (Paralichthys albigutta), southern (P. lethostigma), and summer (P. dentatis). Although the common name gulf flounder seems regional, this species is actually available along all Florida coasts.
Summer flounder are primarily found in the northeastern coastal waters of the state. Southern flounder are found in the north off both the Atlantic and Gulf coastlines, generally north of the Loxahatchee and Caloosahatchee rivers.
Interestingly, flounder are not born with both eyes on one side. Gradually, as they mature, the “bottom” eye migrates to the upward-facing side of its body. This allows the flounder to lie on one side on the ocean floor where it can blend into its environment and surprise its prey of small fish and crustaceans.
Attributes
Firm white meat, delicate flake, fine texture, mild flavor. Lean fish.
Substitutes
Red snapper.
How Much to Buy
Whole or drawn fish: 3/4 to 1 pound per serving.
Dressed or cleaned fish: 1/2 pound per serving.
Fillets or steaks: 1/4 to 1/3 pound per serving.
Buying, Storage and Handling
Remember to purchase seafood last and keep it cold during the trip home.
Fresh whole fish should have:
- A shiny surface with tightly adhering scales.
- Gills that are deep red or pink and are free of slime, mucus and off-odor.
- Clean shiny belly cavity with no cuts or protruding bones.
- A mild aroma, similar to the ocean.
Fresh steaks, fillets and loins should have:
- A translucent look.
- Flesh that is firm and not separating.
- A mild odor, similar to the ocean.
- No discoloration.
- Packaging that keeps them from being bent in an unnatural position.
Preparation
Keep raw and cooked seafood separate to prevent bacterial cross-contamination.
After handling raw seafood, thoroughly wash knives, cutting surfaces, sponges and your hands with hot soapy water.
Always marinate seafood in the refrigerator.
Discard marinade; it contains raw juices that may harbor bacteria.
When marinade is needed for basting, reserve a portion before adding raw seafood.
Cooking
The general rule is 10 minutes per inch of thickness, at the thickest part of the fillet or steak, at 400-450 degrees F.
If fish is cooked in parchment, foil or a sauce, add 5 minutes to the total cooking time.
Fillets less than 1/2 inch thick do not need to be turned during cooking.
Fish cooks quickly. Do not overcook.
Fish is done when the flesh becomes opaque and flakes easily when tested with a fork.
Poaching, steaming, baking, broiling, sauteing and microwaving are excellent low-fat cooking methods, if you do not add high-fat ingredients.
Marinate in your favorite salad dressing prior to cooking.
Broil, bake, steam or microwave, then cube and add to pasta or salad greens for a delicious salad.
Broil or grill with lime-butter and seasoned salt.
Oil the grill to prevent fish from sticking.
Bake whole fish with a crab or shrimp stuffing.
Add leftover fish in broken pieces to salads, soups or sauces.
Nutrition
Nutritional values for approximately 4 ounces (114 grams) of raw, edible portions:
- Calories From Fat: 10
- Total Fat: 1g
- Saturated Fat: 0g
- Cholesterol: 70mg
- Sodium: 55mg
- Total Carbohydrates: 0g
- Protein: 0g
- Vitamin A: 0%DV
- Vitamin C: 0%DV
- Calcium: 0%DV
- Iron: 2%DV
- Omega-3 Fatty Acid: 0.21g