Whole baked flounder

Ingredients and substitutions

Ingredients for the whole baked flounder

• A whole flounder - roughly dinner plate sized. Gilled and gutted, your fishmonger may do this for you.
• Plain flour - or all-purpose flour
• Salt and pepper - to taste
• Cooking oil - we use canola but your preferred non-flavoured cooking oil will work too.
• Butter - divide into thirds as it is used for the baked flounder and sauce.

For the sauce

• Canola oil - or again your preferred non flavoured cooking oil.
• Cherry tomatoes - can be substituted with any other fresh small tomatoes depending on what is available to you.
• Garlic cloves
• Baby capers - drained. These can be found in most local supermarkets.
• White wine - Pinot grigio, chardonnay or sauvignon blanc all work well in a fish sauce.
• Fresh basil leaves
• Lemon - half for lemon juice and the other half cut into wedges for serving.

See recipe card below for quantities.

Instructions

Clean and prepare the whole flounder

1. To prepare the whole flounder, make sure it is gutted and cleaned and that the gills are removed. Your fishmonger may have done this already and you can ask them to clean it for you.
2. With a pair of sharp kitchen scissors trim the tail and fins off the flounder.
3. Then place the flour on a large dinner plate and season with a good pinch of salt and pepper.
4. Dust both sides of the prepared flounder in the seasoned flour.

How to cook a whole flounder

1. Preheat the oven to 180 °C (356 °F) fan bake.
2. Heat a large oven-proof dish (see our notes about equipment) over medium-high heat. Add half the oil and a third of the butter. Let the butter foam and when it stops foaming add the fish head side down.

3. Cook for 2-3 minutes until golden, then carefully turn the flounder over in the pan. Then place in the preheated oven for about 6 minutes. (Cooking time will vary depending on the size of the fish)
4. Once cooked, remove from the oven and carefully turn the fish back over in the pan and allow to rest.

A note from the chef - use an instant-read food thermometer to check the cook of the fish. The internal temperature of cooked fish should reach 63°C (145°F) at its thickest part. The flesh should also be opaque and flake apart easily with a fork.

How to make the tomato, lemon and basil butter sauce

While the flounder is baking in the oven time to prepare your delicious sauce.

1. Heat a pan on a medium-high heat. Add the cherry tomatoes and allow the skins to charr.

2. Once charred add the remaining oil and a third of the butter. Add the chopped garlic and baby capers. Allow to fry for about a minute.
3. Add the white wine bring to a boil and reduce the liquid slightly.

4. Remove the sauce from the heat, and stir through the remaining third of the butter. Squeeze in the juice of half a lemon, tear up the basil leaves and add to the sauce and stir well.

To serve

• Place the rested whole baked flounder on a serving dish.
• Pour the tomato, lemon and basil sauce over the fish.
• Serve with lemon wedges to garnish.

Related dinner recipes

Whole fish en papillote is another stunning showstopper with delicious flavour and texture. For whole fish with an Indian flavour try our grilled tandoori fish recipe.

Mussels in a white wine cream sauce is another classic decadent French recipe, that is incredibly moreish and a perfect main or shared entree.

Or for a classic weekday fish dinner, try our homemade sweet potato fish pie, this healthy comfort food is sure to be a family favourite.

What to serve with whole flounder.

Whole baked flounder is a delicious and impressive dish that will be the star of the dinner. We recommend serving it alongside:

• Roasted vegetables: For a healthy side option, we love serving this dish with charred broccoli or a medley of roasted seasonal vegetables.
• Salad: Try a green garden salad or our orange and fennel salad.
• Rice or grains: serve with a lemon and herb rice or tabbouleh
• Garlic butter baby potatoes
• Crusty bread - perfect for the sauce!

Wine pairings

When it comes to pairing wine with whole baked flounder, we recommend selecting a light and refreshing wine that won't overpower its subtle taste.

Try a crisp, dry white wine such as Sauvignon Blanc or Chardonnay, that will compliment the mild flavour of the fish. Or select a sparkling wine like Prosecco or Champagne which will cut through the richness of the fish and cleanse your palate between bites.

Equipment

For this recipe, you will need a large oven-proof pan. We recommend using a skillet or cast iron dish that is large enough to fit the whole flounder but also fits in your oven. Remember this recipe starts at the cooktop and finishes in the oven so select a dish that works for both.