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Recipe courtesy of Alton Brown

Oil Poached Flounder

  • Level: Intermediate
  • Yield: 4 to 6 servings
  • Nutritional Analysis
    Per Serving
    Serving Size
    1 of 6 servings
    Calories
    1058
    Total Fat
    111
    Saturated Fat
    16
    Carbohydrates
    3
    Dietary Fiber
    1
    Sugar
    1
    Protein
    17
    Cholesterol
    60
    Sodium
    623
  • Total: 25 min
  • Prep: 10 min
  • Inactive: 5 min
  • Cook: 10 min
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Ingredients

3 cups olive oil

1 1/2 to 2 pounds flounder fillets

Kosher salt

Freshly ground black pepper

2 lemons, thinly sliced

1 small bunch fresh parsley, thoroughly dried

Directions

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Watch how to make this recipe.
  1. Preheat the oven to 350 degrees F.
  2. In a medium saucepan over low heat, bring the olive oil to 300 to 310 degrees F.
  3. While the oil is heating, season the flounder fillets on all sides with kosher salt and freshly ground black pepper. Lay half of the sliced lemons and half of the parsley in the bottom of a cast iron skillet large enough to hold the fillets in a single layer without overlapping. Lay the seasoned fillets on top of the lemons. Top with the remaining lemons and parsley. Once the oil has reached temperature, gently pour it over the fillets, and place in the oven and poach for 10 minutes. Allow to cool for 5 minutes before serving.
Show: Good Eats
Episode: Flat is Beautiful III - Flounder

Categories:

American Fish Flounder Recipes Fruit Lemon Main Dish Recipes for Parties Poaching Recipes Gluten Free

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17 Reviews
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Anonymous

I’ve made this recipe twice and its a winner for me.<div><br /></div><div>Growing up near the Chesapeake bay, pan fried flounder was a weekly meal for our family. It was usually very oily and topped off with a mayo caper sauce.  No doubt my arteries were clogged early on. </div><div><br /></div><div>This recipe is surprisingly fresh, light tasting and not at all oily. After I strained the greens and citrus slices out I recovered all but 2 oz. of the poaching oil.  It really lets the flavor of mild white flaky fish come through with a nice citrus herbal flourish. </div><div><br /></div><div>I made it once with flounder filets and once with Barramundi from the big box store. Limes and lemons both worked well. I also tried some mint left over from making the GE Reloaded Pho Bo recipe.</div><div><br /></div><div>Cleaning up the oil soaked citrus and greens is a bit fussy but not as messy as pan frying. </div>

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