Also indexed as: American Plaice, Blackback, Dab, English Sole,
Fluke, Gray Sole, Pacific Sand Dab, Petrale Sole, Rex Sole, Sand Dab, Sand Sole, Sole
Preparation, uses, and tips
To fillet, insert the blade of a sharp knife on one side behind the head and cut in an arc
down to the bone. Then score the flesh along the sides and across the tail. Finally, insert
the knife behind the head and slip the knife along rib cage, cutting the fillet away from the
ribs. A large flatfish produces two fillets on each side. To skin the fillet, place it
skin-side down on a board. Starting from the tail, slide a sharp knife between the skin and
The secret to successful flounder cookery is to not overcook. Whichever of the following
cooking methods you choose, your flounder will be cooked when its flesh becomes opaque but is
still moist and is easily pierced with a fork.
Place flounder in a greased baking dish, or wrap in oiled foil and place on a baking sheet.
Brush the fish with melted butter or oil and
season with salt and pepper, or cover with a piquant sauce. Bake in a preheated 450°F
(230°C) oven until done, about ten minutes for each inch of thickness.
Rinse flounder fillets and pat dry with a paper towel. Place fish on a rack above a baking
dish. Preheat the broiler and adjust oven rack so fish is 3 to 4 inches (7.6 to 10cm) from the
element. Broil, turning once, until fish is opaque but still moist in the center, about three
to ten minutes, depending on size of the fish.
Coat flounder with seasoned flour, crumbs, or cornmeal. Shake off any extra coating and fry
in a small amount of hot butter or oil, turning once halfway through cooking time. Cook until
fish is opaque and moist on the inside, about four to eight minutes.
Pour oil into a wok or deep fryer; it should be at least 1 1/2 inches deep, and the cooker
should be less than half full of oil. Heat oil to 375° F (190°C), using a
thermometer to monitor temperature. Cut boneless strips into similar-sized pieces about 1 1/4
to 1 1/2-inch (3 to 3.8cm) thick. Dip in batter, drain, and then slip pieces into hot oil.
Cook until brown, about two to three minutes.
Bring poaching liquid, consisting of water, broth, herbs, and spices, to a simmer. Slip in the flounder, then cover
the pan and keep the liquid at a simmer for about eight minutes per inch (2.5cm) of
The flounder family is made up of many species of fish. In the United States, East Coast
varieties include gray sole (also called witch flounder), winter flounder (also called
blackback), American plaice (also called dab or sand dab), yellowtail flounder (also called
dab or rusty flounder), summer flounder (also called fluke), and southern flounder. West Coast
varieties include petrale sole, sand sole, English sole, Rex sole, Pacific sand dab, Dover
sole (not to be confused with the English fish of the same name), and California flounder.
True Dover sole comes from England, and sand sole from France.
Most flounders are small, and thus the fish is generally sold whole, fresh or frozen,
trimmed of head and fin bones. The larger varieties may be available as fillets—also
known as quarters—or halves, which are two fillets connected by a thin strip of
Flounder, 1 fillet (4.5 oz.) (127.35g) (cooked,
Total Fat: 1.9g
*Excellent source of: Selenium (74mcg), and Vitamin B12 (3.2mcg)
*Good source of: Potassium (437mg), and Vitamin B6 (0.30mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
When cooked (dry heat), flounder provides 0.517 grams of omega-3 fatty acids, derived from
EPA (0.243g), DHA (0.258g), and ALA (0.016g) per 100 grams of flounder.