Best Flatfish Recipes: 10 Delicious & Flavorful Dishes

Flounder is a marine fish with white, soft, naturally sweet meat and very few fine bones, suitable for many different cooking methods. However, many people still wonder what to cook with flounder, how to cook flounder deliciously, or which flounder recipes are both easy to prepare and preserve its characteristic sweet flavor.

The following article from Ola Squid will summarize 10 typical delicious dishes from flounder, along with tips for choosing, preparing, and cooking to help you confidently include flounder in your family menu in a delicious and scientific way.

What to cook with flounder

Thanks to its soft but not crumbly meat texture, sweet taste, and light sea scent, what to cook with flounder is almost unlimited. From rustic sour soup, rich braised pepper to sashimi or grilled with sate, all are very “profitable.” The most important thing is to choose the right cooking method so as not to lose the natural sweetness of the fish.

Flounder sour soup

Sour soup is the top choice when asking how to cook flounder deliciously, as the light sourness helps balance the natural richness of the fish.

Ingredients:

• Flounder: 600 g
• Tomatoes: 2 pieces
• Pineapple: 100 g
• Tamarind or dracontomelon: 30 g
• Bean sprouts: 100 g
• Herbs (culantro, dill)
• Fish sauce, salt

How to make flounder sour soup:

• Clean the flounder, cut into bite-sized pieces.
• Sauté shallots, stir-fry tomatoes to release color.
• Add water and bring to a boil, add pineapple and tamarind.
• Drop the fish in, cook for 7–10 minutes.
• Season to taste, add herbs then turn off the heat.

Delicious tips:

• Do not stir strongly so the fish doesn’t break.
• Eating hot with white rice is very suitable.

Fried flounder with garlic fish sauce

Fried flounder with garlic fish sauce is a rich, easy-to-make dish that goes well with rice thanks to the golden crispy outer layer of the fish while the inside remains soft and sweet. The fragrant garlic fish sauce, harmoniously salty and sweet, makes the flounder dish attractive from the very first bite.

Ingredients (for 3-4 people):

• Flounder: 1 fish about 700g-1kg (cut into bite-sized pieces)
• Garlic: 1 bulb (minced)
• Chili: 1-2 pieces (minced, depending on spiciness)
• Seasoning: fish sauce, sugar, ground pepper, crispy frying flour (or wheat flour), cooking oil

Detailed instructions:

• Clean the flounder, remove guts, wash with diluted salt water or lemon juice to remove the fishy smell, rinse again and let drain.
• Can be cut into rounds or bite-sized pieces. Lightly sprinkle some pepper on the fish to create an aroma.
• Roll the fish through a thin layer of crispy frying flour (or wheat flour) so that when fried, the fish is crispy and does not break. Heat oil in a pan, add the fish and fry over medium heat until golden brown on both sides, remove and drain the oil.
• In another pan, sauté garlic with a little cooking oil until fragrant. When the garlic just turns yellow, add 3-4 tablespoons of fish sauce and 1-1.5 tablespoons of sugar, stir well until the sauce thickens slightly. Add minced chili if you like it spicy.
• Add the fried flounder to the sauce pan, toss gently so the garlic fish sauce coats all sides of the fish, cook for another 1-2 minutes then turn off the heat.

Fried flounder with garlic fish sauce is best served hot, accompanied by white rice and cucumber or raw vegetables to balance the salty, sweet, and crispy flavors perfectly.

>>See more: What to cook with marlin? Summary of easy-to-prepare dishes

Fried flounder with lemongrass and chili

Fried flounder with lemongrass and chili is a flavor-rich, spicy, and fragrant dish, very suitable for family meals or days when you want to change the taste. The flounder meat is soft and sweet with few bones, combined with a layer of golden fried lemongrass and chili to create a pungent aroma, very appetizing when eaten with hot rice.

Ingredients (for 3-4 people):

• Flounder: 1 fish about 700g–1kg (cut into bite-sized pieces)
• Lemongrass: 3 stalks (minced)
• Fresh chili: 2–3 pieces (minced, adjust to taste)
• Shallots, garlic: 2 teaspoons each, minced
• Seasoning: fish sauce, salt, sugar, ground pepper, crispy frying flour (or wheat flour), cooking oil

Detailed instructions:

• Clean the flounder, remove guts, wash with diluted salt water or ginger wine to remove the fishy smell, rinse and let drain. Cut the fish into bite-sized pieces, lightly marinate with a little salt and pepper for 10 minutes to absorb.
• Roll the fish through a thin layer of flour so that when fried, the fish is crispy and the meat does not break. Heat oil in a pan, add the fish and fry over medium heat until golden brown on both sides, remove and drain the oil.
• Reuse the pan, leave about 2 tablespoons of oil, add shallots, garlic, lemongrass, and minced chili and sauté until fragrant. When the lemongrass and chili mixture turns light golden and is aromatic, season with 2 tablespoons of fish sauce, ½ teaspoon of sugar, and a little pepper to taste.
• Add the fried fish to the pan, toss gently so the lemongrass and chili stick evenly to each piece of fish, simmer for another 1–2 minutes then turn off the heat.

Fried flounder with lemongrass and chili is best when eaten hot, served with white rice and cucumber or raw vegetables. The spicy and salty taste mixed with soft sweet fish meat is very easy to eat and not boring.

Braised flounder with pepper

Braised flounder with pepper is a rich, familiar dish in family meals, outstanding with the light spiciness of pepper blending with the thick, salty-sweet braising sauce. The flounder meat is soft, naturally sweet, and when braised over medium heat, it will absorb the spices evenly, making it very complete when eaten with hot rice.

Ingredients (for 3–4 people):

• Flounder: 1 fish about 800g–1kg (cut into pieces)
• Shallots, garlic: 2–3 bulbs each (minced)
• Chili: 1–2 pieces (to taste)
• Green pepper or ground pepper: 1–1.5 tablespoons
• Seasoning: fish sauce, sugar, salt, caramel sauce (for color), cooking oil

Detailed instructions:

• Clean the flounder, wash with diluted salt water or lemon juice to remove the fishy smell, rinse again and let drain. Cut the fish into bite-sized pieces.
• Marinate the fish with 2–3 tablespoons of fish sauce, 1 teaspoon of sugar, shallots, minced garlic, and half the amount of pepper for about 20 minutes for the fish to absorb the spices.
• Put the pot on the stove, add a little cooking oil to sauté the remaining shallots and garlic, add 1 teaspoon of caramel sauce to create a beautiful color. Arrange the fish in the pot, stir gently to let the fish firm up.
• Add water to just cover the fish, cook over medium heat until boiling, then lower the heat, simmer for about 20–25 minutes until the fish is tender and the sauce thickens.
• Before turning off the heat, add green pepper (or sprinkle more ground pepper) and chili, season again to taste.

Braised flounder with pepper is best when served hot with white rice. The spicy and fragrant taste of pepper mixed with soft sweet fish meat is very appetizing, especially suitable for simple and cozy family meals.

Flounder braised in a clay pot

Braised flounder with pepper is a rich, familiar dish in family meals, outstanding with the light spiciness of pepper blending with the thick, salty-sweet braising sauce. The flounder meat is soft, naturally sweet, and when braised over medium heat, it will absorb the spices evenly, making it very complete when eaten with hot rice.

Ingredients (for 3–4 people):

• Flounder: 1 fish about 800g-1kg (cut into pieces)
• Shallots, garlic: 2–3 bulbs each (minced)
• Chili: 1-2 pieces (to taste)
• Green pepper or ground pepper: 1-1.5 tablespoons
• Seasoning: fish sauce, sugar, salt, caramel sauce (for color), cooking oil

Detailed instructions:

• Clean the flounder, wash with diluted salt water or lemon juice to remove the fishy smell, rinse again and let drain. Cut the fish into bite-sized pieces.
• Marinate the fish with 2–3 tablespoons of fish sauce, 1 teaspoon of sugar, shallots, minced garlic, and half the amount of pepper for about 20 minutes for the fish to absorb the spices.
• Put the pot on the stove, add a little cooking oil to sauté the remaining shallots and garlic, add 1 teaspoon of caramel sauce to create a beautiful color. Arrange the fish in the pot, stir gently to let the fish firm up.
• Add water to just cover the fish, cook over medium heat until boiling, then lower the heat, simmer for about 20–25 minutes until the fish is tender and the sauce thickens.
• Before turning off the heat, add green pepper (or sprinkle more ground pepper) and chili, season again to taste.

Braised flounder with pepper is best when served hot with white rice. The spicy and fragrant taste of pepper mixed with soft sweet fish meat is very appetizing, especially suitable for simple and cozy family meals.

Reference more: What to cook with bighead carp? Top 10 simple yet delicious cooking recipes

Steamed flounder with soy sauce

Steamed flounder with soy sauce is a light dish that fully preserves the natural sweetness of the fish meat, combined with rich soy sauce and warm fragrant ginger and shallots, very suitable for family meals or people who prefer mild, easy-to-digest food.

Ingredients (for 3-4 people):

• Flounder: 1 fish about 900g–1kg
• Soy sauce: 4–5 tablespoons
• Ginger: 1 small bulb (shredded)
• Green onions: 3–4 stalks (cut into pieces)
• Shallots: 2 bulbs (sliced)
• Horn chili: 1 piece (optional)
• Seasoning: sugar, ground pepper, sesame oil

Detailed instructions:

• Clean the flounder, remove guts, wash with diluted salt water or ginger water to remove the fishy smell, rinse and let drain. You can lightly score the fish body to absorb the spices.
• Mix soy sauce with 1 teaspoon of sugar, ½ teaspoon of pepper, and 1 teaspoon of sesame oil. Pour the mixture evenly over the fish, arrange ginger and shallots on top, marinate for about 15–20 minutes.
• Boil water in a steamer, add the fish and steam over medium heat for 15–18 minutes (depending on the thickness of the fish) until the fish is tender and cooked.
• Take the fish out, sprinkle green onions and shredded chili on top. You can heat 1–2 tablespoons of cooking oil and pour lightly over the fish to release the aroma.
• Steamed flounder with soy sauce is best when served hot, accompanied by white rice and boiled vegetables. The flavor is harmoniously salty and sweet, making it very easy to eat.

Steamed flounder with glass noodles

Steamed flounder with glass noodles is a soft, sweet, and nutritious dish in which the glass noodles fully absorb the fish juice and spices, eaten with steamed flounder, it is very rich yet remains light.

Ingredients (for 3-4 people):

• Flounder: 1 fish about 900g-1kg
• Glass noodles: 50-70g (soaked until soft)
• Ginger: 1 small bulb (shredded)
• Green onions: 3-4 stalks
• Shallots, garlic: 2 bulbs each (minced or sliced)
• Wood ear mushrooms: 3-4 ears (soaked to expand, shredded, optional)
• Seasoning: fish sauce, oyster sauce, ground pepper, sesame oil

Detailed instructions:

• Clean the flounder, remove the fishy smell with diluted salt water or ginger, let drain. Soak the glass noodles until soft, cut into bite-sized lengths.
• Mix the glass noodles with 1 tablespoon of fish sauce, 1 tablespoon of oyster sauce, ½ teaspoon of pepper, and a little minced shallot and garlic.
• Place the glass noodles and wood ear mushrooms at the bottom of the steaming plate, place the flounder on top, spread ginger and shallots on the surface of the fish. Drizzle 1 more teaspoon of sesame oil.
• Boil water, put the fish plate in and steam over medium heat for 18–22 minutes until the fish is cooked and the glass noodles are soft and absorb the sweet juice from the fish.
• Take it out, sprinkle with green onions, you can drizzle a little hot oil for fragrance and serve immediately.

Steamed flounder with glass noodles has a natural sweet taste, not greasy, very suitable for eating hot in gentle, easy-to-digest, and highly nutritious family meals.

Simmered flounder with soy sauce

Simmered flounder with soy sauce is a rich, easy-to-make dish that is very suitable for family meals. The flounder meat is naturally soft and sweet, and when simmered with a light soy sauce, it will be evenly seasoned. Adding ginger and shallots helps release a fragrant aroma, making it very appetizing with hot rice.

Ingredients (for 3–4 people):

• Flounder: 1 fish about 800g–1kg (cut into bite-sized pieces)
• Soy sauce: 4–5 tablespoons
• Shallots: 3 bulbs (minced or sliced)
• Garlic: 3 cloves (minced)
• Ginger: 1 small bulb (shredded)
• Chili: 1 piece (optional)
• Seasoning: 1–1½ teaspoons sugar, ½ teaspoon ground pepper, cooking oil

Detailed instructions:

• Clean the flounder, wash with diluted salt water or ginger water to remove the fishy smell, let drain. You can lightly fry the fish with a little oil until the fish surface is slightly firm so it doesn’t break when simmering.
• Sauté shallots and garlic with cooking oil, add ginger and toss lightly. Place the fish in the pot, arrange neatly.
• Mix soy sauce with sugar and 3–4 tablespoons of filtered water, pour into the fish pot so it just covers the fish surface. Add chili if you like it spicy.
• Simmer the fish over medium heat for about 12–15 minutes, turning gently so the fish absorbs the spices evenly. When the simmering liquid thickens, season to taste, sprinkle with pepper and turn off the heat.
• Simmered flounder with soy sauce is served hot with white rice, adding cucumber or boiled vegetables will help balance the flavor and prevent boredom.

See more: What to cook with grass carp? 14 easy dishes for family meals

Flounder Sashimi

Flounder Sashimi is a high-class dish, outstanding with translucent white meat, soft and sweet, and a natural refreshing taste. When prepared correctly, flounder retains its freshness, is not fishy, and is very complete when served with wasabi and Japanese soy sauce, suitable as an appetizer or for treating guests.

Ingredients (for 2–3 people):

• Fresh flounder (fillet): 300–400g
• Ice: 1 large bowl
• Sea salt: 1 tablespoon
• Wasabi, Japanese soy sauce
• Pink ginger, perilla leaves (optional)

Detailed instructions:

• Choose very fresh flounder, with clear eyes and firm body. After cleaning and filleting, completely remove the bones and skin (or keep the skin if the fish is very fresh, depending on taste).
• Soak the fish fillet in a bowl of ice water mixed with salt for about 3–5 minutes to let the meat firm up, then take it out and pat dry with paper towels.
• Use a very sharp sashimi knife, cut the fish into bite-sized thin slices across the grain to maintain softness and sweetness.
• Arrange the fish on a plate; you can place the plate on a layer of ice to keep it cold. Decorate with perilla leaves and pink ginger for an attractive look.
• Flounder sashimi should be served immediately while still cold, dipped with wasabi and Japanese soy sauce. The light sweetness of the fish mixed with the pungent heat of wasabi makes the dish refined, easy to eat, and clearly highlights the freshness of the seafood.

Grilled flounder with sate sauce

Grilled flounder with sate sauce is a rich, spicy, and fragrant dish, very suitable for barbecue parties or changing the taste of family meals. The flounder meat is naturally soft and sweet, and when grilled, it absorbs the light spicy sate sauce, releasing the scent of lemongrass and garlic. It is delicious eaten with raw vegetables or fresh rice vermicelli.

Ingredients (for 3–4 people):

• Flounder: 1 fish about 900g–1kg
• Sate: 2–3 tablespoons (adjust according to spiciness)
• Minced lemongrass: 2 tablespoons
• Minced garlic: 1 tablespoon
• Minced shallot: 1 tablespoon
• Honey or sugar: 1 tablespoon
• Fish sauce: 1 tablespoon
• Cooking oil: 1 tablespoon
• Seasoning: ground pepper, chili powder (optional)

Detailed instructions:

• Clean the flounder, remove guts, wash with diluted salt water or ginger water to remove the fishy smell, let drain. You can lightly score both sides of the fish body to absorb the spices.
• Mix sate, minced lemongrass, garlic, shallot, fish sauce, honey (or sugar), cooking oil, and a little pepper into a thick sauce mixture. Spread the sauce evenly over the fish body, marinate for about 20–30 minutes.
• Preheat the oven to 180–190°C or prepare a charcoal grill. Place the fish on the rack, grill each side for 10–12 minutes, turning gently and spreading more sauce during the grilling process so the fish doesn’t dry out.
• When the fish is golden brown and releases a spicy aroma, take it out and sprinkle with a little more pepper or fried lemongrass if desired.
• Grilled flounder with sate sauce is best served hot, with raw vegetables, cucumber, or fresh rice vermicelli. The balanced spicy, salty, and sweet flavor is very appetizing.

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How to choose and prepare flounder without fishiness

How to choose and prepare flounder without fishiness is an important step that determines the deliciousness of the dish. Flounder inherently has soft, sweet meat, but if chosen incorrectly or prepared the wrong way, it can easily retain a fishy smell. Below is a practical experience to help you handle flounder properly, easy to apply at home.

How to choose fresh flounder:

• Prioritize live or freshly caught flounder, firm body, heavy in hand.
• Clear, slightly bulging eyes, not cloudy or deeply sunken.
• Shiny skin, natural color, without many scratches, and no strange smell.
• Pinkish-red gills, not yellow slimy.
• For frozen flounder, choose the deeply frozen type, not crushed, no water leakage, with sealed packaging and still within its shelf life.

How to prepare flounder without fishiness:

• Clean the slime: Use sea salt to gently rub the entire fish body, especially the belly and skin, then rinse with clean water.
• Remove fishy smell: Wash the fish with crushed ginger water, or water mixed with a little vinegar/lemon for 2–3 minutes; do not soak for too long to avoid the meat becoming mushy.
• Remove odor-causing parts: Cut open the fish belly, remove all the guts and the black membrane inside the belly as this is the part that causes the most fishiness.
• Rinse again and let drain: Quickly rinse the fish under cold running water, let drain before marinating or processing.

Notes when processing flounder to preserve its full flavor

• Do not marinate the fish for too long with salty seasonings, which can easily cause the fish meat to release water and lose sweetness.
• When steaming, grilling, or simmering, add ginger, lemongrass, and shallots to release the aroma and naturally mask fishiness.
• Cook flounder over medium to high heat, for enough time for the fish to be just cooked through, avoiding overcooking which makes the fish tough and brings back a fishy smell.

By applying the correct way to choose and prepare above, flounder will retain its natural sweet taste, without fishiness, and is suitable for many dishes such as steaming, grilling, simmering, or sashimi. Besides fresh flounder, if you are looking for premium seafood snacks to enjoy, don’t forget to check out our whole dried squid products at OlaSquid.

Commonly asked FAQs about what to cook with flounder

What should flounder be eaten with?

Flounder has white, soft meat and a light sweet taste, so it is very easy to combine with many types of food.

• With steamed, simmered, or braised dishes, flounder is best when eaten with white rice, boiled vegetables, or a refreshing soup to balance the flavor.
• Grilled, fried dishes, or flounder sashimi are suitable for serving with raw vegetables, cucumber, fresh rice vermicelli, and a light sour and spicy dipping sauce.
• Avoid combining flounder with spices that are too strong or too much grease, as this will overshadow the natural sweetness of the fish.

What kind of skin does a flounder have?

Flounder is a scaleless fish, without scales, with a characteristic flat body and usually lives close to the seabed. Flounder skin is quite thin and soft; when processing, it is necessary to thoroughly clean the outer slime layer to avoid fishiness. Being a scaleless fish, flounder has few fine bones and fine meat, very suitable for the elderly, children, and even those who are not used to eating sea fish.

How many calories in a flounder?

On average, 100g of flounder meat provides about 90-100 calories, depending on the living environment and processing method. Flounder is rich in high-quality protein, low in bad fats, and contains omega-3, vitamins B, D, and many minerals. Dishes such as steaming, cooking soup, and sashimi will keep calorie levels low, while frying or grilling with sauce will have a higher calorie count due to the addition of oil and spices.

Can pregnant women eat flounder?

Yes, if the fish is fresh and thoroughly cooked, it is very good for pregnancy.

Pregnant women can absolutely eat flounder if the fish is fresh, cooked thoroughly, and eaten in moderate amounts. Flounder provides protein, omega-3, and minerals good for the development of the fetus. However, pregnant women should avoid eating sashimi or rare fish, limit dishes that are too spicy or greasy, and should only eat flounder 1–2 meals per week to ensure nutritional balance.

Hope the article has helped you clearly answer the question what to cook with flounder, how to cook flounder deliciously and suggested many flounder recipes easy to apply at home. If you love seafood cuisine, continue to explore more recipes and quality products at Blog Ola Squid to enrich your daily menu.