Tag Archives: flounder

Pan-Seared Flounder with Lemon-Caper Sauce

Uncategorized, , , , ,

Flatfish such as flounder and sole are quick-cooking, ultraconvenient—and finicky. Because they lie in camouflage on the seabed waiting for prey, the flesh of these fish is unbeatably tender, flaky, and delicate. But their flesh is quick to tighten up and dry out over fierce heat, yet if you go too easy on the sear, the fragile fillets can tear or break when you attempt a flip. 

Once you nail the process, you are handsomely rewarded: Done right, flounder and sole are buttery, flaky, mild, and sweet, the perfect canvas for a variety of punchy sauces and toppings.

According to chef David Yu, when fish releases moisture in the skillet, that moisture impedes the fillet’s contact with the pan and oil and also lowers the temperature of everything, resulting in a longer browning time. So it’s key not only to thoroughly dry the fish with paper towels but also to dredge it in flour, which absorbs any moisture left on the fish’s surface.

Flour presents a couple of other perks as well: It helps hold the delicate flesh together by forming gluten, and its protein and sugar also help the fish to brown. Here, the fish is floured on only one side.

TIP: Using a well-oiled stainless-steel skillet rather than nonstick allows you to cook the fish at a higher temperature, quickly altering the proteins in the fish to keep them from bonding to the pan.

Our fillets were larger than noted in the original recipe, so we used a 13″ stainless steel skillet and a bit more oil in the pan. Because of their length, the fillets were a bit tricky to turn over. Pairing with steamed broccoli and a side salad, we enjoyed a fast, healthy and tasty dinner!

Pan-Seared Flounder with Lemon-Caper Sauce

  • Servings: 4
  • Difficulty: easy
  • Print

Ingredients

  • 2 Tbsp. all-purpose flour
  • ¾ tsp. table salt, divided
  • ¼ tsp. pepper
  • 6 (4- to 6-oz.) skinless flounder fillets, ¼ to ½ inch thick
  • 4 tsp. vegetable oil, divided
  • 3 garlic cloves, minced
  • â…“ cup dry white wine
  • â…“ cup water
  • 1½ tsp. grated lemon zest, plus 1½ Tbsp. juice
  • 3 Tbsp. unsalted butter, cut into 6 pieces and chilled
  • 2 Tbsp. capers, rinsed
  • 1 Tbsp. minced fresh parsley

Directions

  1. Whisk 2 tablespoons all-purpose flour, ½ teaspoon table salt, and ¼ teaspoon pepper together in small bowl. Reserve 1 teaspoon flour mixture, then spread remaining mixture in even layer on large plate. 
  2. Dry 6 skinless flounder fillets thoroughly with paper towels. Place 3 fillets, skinned side down, into flour mixture on plate to coat 1 side. Shake off excess and transfer to rimmed baking sheet, floured side up. 
  3. Heat 1½ teaspoons vegetable oil in 12-inch skillet over medium-high heat until just smoking. Carefully place fillets, floured side down, in pan and cook until bottom is golden brown, about 2 minutes. Remove skillet from heat. Using 2 thin spatulas, gently flip fillets and let stand until second side is opaque, 15 to 30 seconds. Transfer fillets, browned side up, to platter. Wipe out skillet with paper towels and repeat steps 2 and 3 with remaining fillets and 1½ teaspoons oil.
  4. Wipe out skillet with paper towels. Add remaining 1 teaspoon oil and 3 minced garlic cloves and cook over medium heat until fragrant, about 30 seconds. Stir in reserved 1 teaspoon flour mixture and cook for 15 seconds.
  5. Whisk in â…“ cup white wine, â…“ cup water, 1½ teaspoons grated lemon zest and 1½ tablespoons juice, and remaining ¼ teaspoon salt. Bring to simmer and cook until sauce has thickened slightly, about 2 minutes. 
  6. Off heat, whisk in 3 tablespoons chilled unsalted butter, cut into 6 pieces. Stir in 2 tablespoons rinsed capers and 1 tablespoon minced parsley. Spoon sauce over fish and serve.

http://www.lynnandruss.com

Recipe by David Yu for Cook’s Illustrated

Sautéed Flounder Fillets and Lemony Green Beans

Uncategorized, , ,

Here’s a speedy and uncomplicated method for cooking mild-tasting fish. From Molly Steven’s latest cookbook “All About Dinner” comes Sautéed Flounder Fillet with Wine Sauce along with a side dish of Green Beans with Shallots, Herbs and Lemon. All you need to complete this light and quick meal is a simple side salad.

Both dishes take approximately 20 minutes total from prep through the cooking process.

Sautéed Flounder Fillet with Wine Sauce

  • Servings: 2
  • Difficulty: easy
  • Print

Ingredients

  • 2-4 skinless flounder fillets, about 6 oz. each
  • Salt and freshly ground black pepper
  • 1/2 cup rice flour
  • 1 Tbsp. grapeseed oil
  • 3 Tbsp. butter, divided into 1 1/2 Tbsp. each
  • Squeeze of fresh lemon juice
  • 1 Tbsp. minced shallot
  • 1/4 cup dry white wine or vermouth
  • 1 tsp. chopped capers
  • 1 Tbsp. chopped fresh parsley
  • Lemon wedges for garnish, optional

Directions

  1. Pat the fish dry with paper towels. Season all over with salt and pepper.
  2. Set a heavy-bottomed skillet large enough to hold the fillets (or cook in two batches) over medium-low heat. As the skillet warms up, dredge the fish in the rice flour on a plate, flipping so both sides are lightly dusted, shaking to remove any excess.
  3. Increase the heat to medium-high, and add the oil to the skillet (use only half if cooking in two batches). When the oil shimmers, lower in the flounder. Drop the pieces of butter around the edges of the skillet, and as soon as it melts, tilt the pan to pool the butter and use a spoon to baste the fish. The butter will turn golden.
  4. In 30-60 seconds, when the fillets turn golden, flip them and repeat.
  5. Transfer the fish to a serving platter, flipping the fish so that the browner side is up. Cover tightly with foil while you make the wine sauce.
  6. Give the skillet a cursory wipe to remove any excess fat, but don’t wash it.
  7. Return the pan to medium heat, add half of the remaining 1 1/2 tablespoons of butter and the minced shallot, and cook stirring frequently, until the shallot is tender, about 1 minute.
  8. Add the wine, increase the heat to high, and cook until reduced to a glaze, another 30 seconds or so.
  9. Add the capers, parley and remaining butter. Swirl the pan to incorporate the butter and heat through. Spoon over the fish and serve immediately.

http://www.lynnandruss.com

Green Beans with Shallots, Herbs and Lemon

This side dish is a great model in how a little technique and a few choice seasonings can transform basic ingredients. As Molly says in her cookbook “There is a sort of Goldilocks zone when they loose their raw taste and relax enough to offer a pleasant bite before turning limp and sad.”

At home, you can store green beans in a loose produce bag for a couple of days, but any longer, they start loosing their flavor.

Green Beans with Shallots, Herbs and Lemon

  • Servings: 3-4
  • Difficulty: easy
  • Print

Ingredients

  • 1 lb. green beans, trimmed
  • Salt
  • 1 /2 to 3 Tbsp. butter
  • 1 large shallot, halved and thinly sliced lengthwise
  • Freshly ground black pepper
  • 1 tsp. chopped fresh thyme
  • 1 Tbsp. fresh lemon juice
  • Flaky salt such as Maldon

Directions

  • Bring 2-3 quarts of well-salted water to a boil in a large saucepan over high heat. Set a colander in the sink.
  • Meanwhile, melt the butter in a small skillet over medium-low heat. Add the shallots, season lightly with salt and pepper, and cook gently, stirring occasionally, until tender but not browned, 4-6 minutes. Add the herbs and keep warm over low heat.
  • Once the water reaches a rollicking boil, add the beans in big handfuls, and boil until the color deepens and a bean bends a bit when you lift it out with tongs. For best flavor, stop the cooking when they are tender with only a bit of resistance, 3-5 minutes.
  • As soon as the beans are done, dump them in the colander, giving it a couple of good shakes to remove excess moisture. Quickly wipe out and dry the pan, and return it to the stove. Return the beans to the pan over medium-high heat. Use the tongs to toss briskly until the beans are nice and dry, about 30 seconds.
  • Remove from the heat, add the shallot butter and lemon, scraping the skillet with a silicone spatula, and toss to coat. Garnish with flaky sea salt and serve immediately.

http://www.lynnandruss.com