Thursday, March 17, 2011

Sauteed Flounder with Mango & Avacado salad

The flounder is an ocean-dwelling flatfish species that is found in coastal lagoons and estuaries of the Northern Atlantic and Pacific  Oceans.In its life cycle, an adult flounder has two eyes situated on one side of its head, where at hatching one eye is located on each side of its brain. One eye migrates to the other side of the body as a process of metamorphosis as it grows from larval to juvenile stage. As an adult, a flounder changes its habits and camouflages itself by lying on the bottom of the ocean floor as protection against predators. As a result, the eyes are then on the side which faces up. The side to which the eyes migrate is dependent on the species type.

Whatever happens with metamorphosis... the white flaky flesh of the  flounder is extremely delicious with a delicate flavor and texture. It provides a delightful dining experience when steamed, poached, baked, broiled, sauteed, fried or curried. The color of a raw flounder fillet will range from tan to pinkish to snow white. No matter what color your flounder fillets are when you buy them, they will all cook up pure white.

When cooking fresh flounder try to avoid sauces or herbs that might overpower the delicate taste of the fish.I got a whole fish that the Fish Monger cut into steaks.I removed the skin and cooked the steaks , bone in.
Note : Flounder Image courtesy -

  1. 1 Whole flounder cut into 1.5 inch thick steaks skinned - roughly 4 pounds
  2. Chilly powder - 2 tbsp
  3. Garlic powder - 1 tbsp
  4. Onion powder - 1 tbsp
  5. black pepper powder - 1/2 tsp
  6. Lemon - 1 whole
  7. Dried oregano and Thyme - 1 tsp
  8. salt - to taste
  9. Olive Oil - 4 tbsp
  10. Cumin - 1/4 tsp crushed
Mix together all the dry spice powders (chilly, garlic,onion,oregano,thyme,pepper,salt and cumin).
I generally make more than I need and store for future use.The same spice mix can be used for tacos, grilling chicken etc.
Wash drain and pat dry the fish steaks.
Spread the spice mixture on a flat plate and press the fish pieces on it to coat the fish with spice on all sides.
Keep the fish aside for 30 minutes.
Heat a large pan and  2 tbsp of the olive oil and swirl around so that the oil coats the entire pan.
Squeeze fresh lemon juice over the fish and add to the hot pan.
Cook on medium heat for 5 minutes without disturbing.
Flip the fish over to cook the other sides.
With a thick steak you will need to cook all 4 sides  for a total cooking time of 10 - 12 minutes.
Overcooking the fish makes it dry .
Serve with a salad of your choice or steamed vegetables.

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