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Grilled flounder is a popular preparation method that accentuates the fish’s mild taste and seals in natural flavors and nutrients. Flounder is a type of flatfish with many species, including summer flounder, southern flounder, and English sole. Chefs use various methods to prepare flounder, but grilled flounder is preferred for its delicate taste. To cook grilled flounder, the fish is filleted, brushed with olive oil, and seasoned with herbs and spices before being placed in a shallow skillet suitable for the oven broiler. The fish is then cooked for 5 to 8 minutes until it has a lightly browned crust on the outside and a moist, flaky center. Stuffed flounder is another preparation method that involves spreading a filling, such as crabmeat filling, over the tenderloin and rolling it up jelly roll style. Roasted flounder is a low-fat, low-calorie food that is high in protein.
Flounder is prized for its mild, sweet taste and flaky texture. Grilled flounder is a preparation method that tends to accentuate the delicate taste of the fish. Many people prefer grilled flounder because it’s quick and easy. The process also seals in the natural flavors and nutrients in the fish.
As one of around 300 species of flatfish, flounder is popular with people because it doesn’t have a heavy, fishy taste. There are many species of flounder, including summer flounder, southern flounder, and English sole. While the flounder itself is sometimes referred to as unique, that designation is not necessarily correct. While all sole fish, such as English sole, are members of the flounder species, not all flounders are technically considered sole.
Chefs use various cooking techniques to prepare flounder. Because of its mild taste, however, they’re usually careful to choose a method that doesn’t overpower the flavor of the fish. Grilled flounder is a kind of cooking method that not only preserves the delicate taste but accentuates it.
Grilled flounder generally has a lightly browned crust on the outside and a moist, flaky center. Once the cook fillets the plaice, meaning the bones are removed from the flesh of the fish, he places it in a shallow skillet suitable for the oven broiler. Many cooks will brush the fish with olive oil, which causes a crispier crust to develop by sealing in the natural juices. Before cooking, home cooks may sprinkle the fish with herbs and spices, such as lemon, garlic, or herb seasoning. Some use a thin layer of breadcrumbs or flour to give the flounder a fried flavor without adding the fat and calories caused by frying.
To ensure roasted flounder is cooked properly, cooks place the pan about three inches (about eight cm) from the flame. This prevents the outside from burning before the inside is fully done. Timing is important for roasted plaice, and in general, a flat fillet shouldn’t be left under the broiler for more than 5 to 8 minutes. When done correctly, the flounder will be slightly crispy on the outside with a soft, white center that should flake easily with a fork.
Another method of preparing grilled flounder is to spread a filling, such as crabmeat filling, over the tenderloin and roll it up jelly roll style. The cooks then give the roll a light coating of oil or butter, along with other spices, and place it under the broiler. Often called stuffed flounder, this preparation method takes longer to cook than a flat tenderloin. The result is a fusion of the sweet taste of the flounder with the generally stronger taste of the stuffing, and many consider it quite a delicacy.
Nutritionally, roasted flounder by itself is a perfect food for those who watch their fat and calorie intake. A 4-ounce serving (about 113 grams) has about 130 calories, less than 2 grams of fat and about 27 grams of protein. Of course, these counts vary depending on whether the tenderloin was stuffed and the amount of oil, butter or other flavoring used in the cooking.
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