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    Stuffed Fillet of Flounder

    Nov 30, 2022 · 26 Comments

    Jump to Recipe

    Flounder fillets cooked to flaky perfection,  rolled with an herbed breadcrumb stuffing, and set over a bed of baby spinach sauteed with garlic and capers.  Easy to make, and featuring only simple ingredients, these stuffed flounder fillets make for a deliciously elegant weeknight dinner.

    However, let’s start off with one truism – seafood can be intimidating to prepare.  Full stop.   For starters, seafood features an array of irregular textures, ranging from delicate and flaky (bass and cod) to oily and thick (swordfish and salmon) to firm or even rubbery (squid, octopus and certain shark varieties).  Then tack on a truly vast array of flavor profiles that run the gamut from light and clean (haddock and fluke) to tasting like the saltwater it’s been fished from (sardines, herring, and mackerel), and one might be forgiven for asking “Where do you start?” and then once you’ve found a starting point, you might further ask “How do you get it right?”

    The answer is to start with what you’re comfortable with, and branch out from there.

    To that point, I believe that every at-home chef or aspiring dinner-party virtuoso should have at least one ‘really’ good fish recipe in their repertoire. I’m talking about the kind of fish recipe that’s not only delicious, and therefore impresses the palate, but that also ‘looks’ excellent, thereby combining great flavors with equally great visuals.

    And, you guessed it, that’s where today’s Stuffed Flounder Fillets come in.

    Below, I’ll be providing you with an ingredient checklist for each part of the recipe, and some key substitutions.  After that, I’ll be offering up some prep and handling tips, before moving onto the recipe itself.

    Now, without further delay, let’s get to it.

    Ingredient Checklist – The Meat

    • Six Flounder Filets.  The ‘meat’ of today’s recipe.  Can’t prepare flounder fillets without the flounder.

    Ingredient Checklist – The Stuffing

    • Italian-style Breadcrumbs. We’re using Italian-style breadcrumbs simply for the added depth of flavor.  Notes below in substitutions if you don’t have them.
    • Italian Parsley.  Remember: Italian Parsley for cooking, Curley Leaf Parsley for garnish.  Curly Leaf looks pretty but has no taste.  Italian Parsley is plain and flat, but is delicious.  Got it?
    • Capers. These bring a ‘pleasant tanginess’ to a recipe, a flavor that’s variously described as ‘lemony,’ ‘anchovy-like,’ ‘salty,’ and ‘olive-like,’ or some combination thereof. 
    • Caper Juice.This simply helps bring more of that ‘briny goodness’ to the recipe.
    • Celery.  This adds body and moisture to the stuffing, as well as a nice ‘vegetal’ flavor.
    • Garlic.  Simply give the garlic a few chops before adding it in, but no need to fuss dicing it up fine.
    • Lemon Juice.  When it comes to fish, fresher is ‘definitely’ better, so opt for fresh lemon juice if you happen to have some lemons on hand.  Bottled will work, but I do suggest fresh.
    • Grating Cheese.  Your preferred type of grating cheese is all we’re looking for here.
    • Olive Oil.  With fish, I do suggest a quality extra virgin olive oil.
    • Paprika.  Mild paprika is what we’re looking for here.
    • Oregano.  Unless specified otherwise, always a assume a recipe is asking for dried oregano.  Today’s recipe is no exception.

    Ingredient Checklist – The Sauteed Spinach

    • Fresh baby Spinach. Baby spinach is simply the smallest variety of flat leaf spinach, and contains all of the same nutrient values as its larger cousins.  While some frown on cooking baby spinach, the larger varieties, in my opinion, would simply overwhelm this recipe.
    • Salt. Plain table salt is all you’re looking for.  However, feel free to fancy things up with sea salt, or your gourmet salt of choice.
    • Red Pepper. Purely for heat.  Feel free to substitute in your favorite chili flakes if you prefer a bit more heat or a bit more ‘chili flavor.’
    • Garlic.  As before, simply give the garlic a few chops before adding it in.
    • Walnuts. These add a nice bit of complexity to the stuffing, in my opinion, both in terms of taste and texture.  See below for substitutions.

    Substitutions

    • The flounder.  Dover sole is probably the best alternative, though you can likely use any mild white bodied fish.
    • Walnuts.  Pecans are my go-to substitute for walnuts, and visa versa.  Pecans substitute at a one-to-one ratio.  They feature a crisp and buttery texture, whereas walnuts are a bit ‘woodier’ in terms of flavor, which I find stands out more.  Pine nuts would also work deliciously.
    • Red Pepper.  If all you want is the heat, about a quarter as much cayenne.  Conversely, if you are interested more in ‘chili flavor,’ consider an equal amount of you preferred type of chili flakes.  Consider a mix of cayenne, chili flakes, and chili powder – you’ll need to find your preferred ratio for this mix.
    • Italian-Style Breadcrumbs.  The recipe really does come together just fine if using plain.  Simply add a little seasoning to taste to account for the difference.
    • Do it yourself Italian-style Breadcrumbs. Making Italian-style breadcrumbs at home is incredibly simple.  Just take half a cup of plain breadcrumbs, and then add in about a quarter teaspoon of black pepper, half a teaspoon salt, and a pinch each of red pepper flakes and dried oregano.  Add in dried basil and dried parsley (about a quarter teaspoon of each), if you happen to have these on hand.

    Prep and Handling Tips

    • Avoiding Tough or Rubbery Flounder. While this issue can have a number of causes, the most common is overcooking.  To avoid overcooking your fish, check your fish every ten or so minutes during cooking, to ensure that it isn’t already done cooking.  Fish is done cooking when it reaches an internal temperature of 140-145 degrees Fahrenheit, and when it flakes easily from its thickest point.
    • Avoiding Mushy Fish  In reality, mushy fish comes from poor handling.  The most common culprit here is improper defrosting.  To properly defrost fish, ‘slow thaw’ it.  That means let the frozen fish sit in the fridge to defrost overnight – or for about twelve hours.  
    • Storing Leftovers.  Fish that is leftover should be stored immediately in the fridge in a sealed contained, and keeps for about three to four days.

    More Seafood Favorites from Living the Gourmet

    • Salmon en Papillote.  A foolproof way to prepare moist and flavorful salmon.  This recipe combines salmon in parchment with cherry tomatoes, onions, herbs, and green beans, along with a delicious vinaigrette.
    • Beer Battered Fish and Chips.  My twist on a beloved classic.  This recipe combines fresh cod in a beer batter that cooks rich, dense, and decadently flavorful.  Paired alongside fries and onion rings, this is comfort food that’s hard to top.
    • Over Fried Calamari.  Crisp, pleasantly firm, with a flavor that’s mild-yet-sweet with a just a hint of ‘saltwater brine,’ calamari is crowd pleaser like few others.  Grab my recipe for it here.
    Print

    Stuffed Filet of Flounder

    Print Recipe
    Pin Recipe
    • Author: Living the Gourmet
    • Prep Time: 10 minutes
    • Cook Time: 20 minutes
    • Total Time: 30 minutes
    • Yield: 6 1x

    Ingredients

    Units Scale
    • 6 slices of filet of flounder

    For the Stuffing:

    • 1 1/4 cups of Italian style seasoned bread crumbs
    • 1/2 cup of chopped Italian parsley – stems removed and chopped
    • 1 tbs. capers plus a tbs. of caper juice – chopped
    • 1 stalk of celery – chopped fine
    • 4 cloves of garlic – chopped fine
    • Juice of 1/2 lemon
    • 1/4 cup of grated Parmesan or Romano cheese
    • Olive oil – for drizzling
    • Paprika and Dried Oregano for dusting over the fish

    For the Sautéed Spinach:

    • 4 cups baby spinach
    • 3/4 cup walnut pieces
    • 3 – 4 cloves of garlic – chopped
    • Sea salt
    • 1/4 tsp. Red pepper flakes
    • Olive oil

    Instructions

    1. Heat a large cast iron frying pan with 2 tbs. olive oil.
    2. Add the chopped parsley, chopped garlic and celery and toss for minute.
    3. Add the capers and caper juice and toss.
    4. Add the bread crumbs, lemon juice and cheese and give a good drizzle of olive oil and toss.
    5. Remove from the heat.
    6. Place the flounder flat on a plate and line the flounder with a thin layer of the breadcrumb mixture.
    7. Roll and carefully seal with a toothpick. Be gentle since the flounder will rip apart.
    8. Place on a rack in a baking pan, if you do not have a pan with a rack, that’s ok, just drizzle a little olive oil in the pan and place the flounder rolls in a baking pan.
    9. Sprinkle the flounder with paprika and dried oregano. You may dust the tops of the flounder with a little of the extra breadcrumbs and a drizzle of olive oil.
    10. Bake 20-25 minutes or until the fish flakes easily with a fork.

    For the Sautéed Spinach:

    1. Heat a large cast iron frying pan with 2 tbs. olive oil.
    2. Add the walnut pieces, sprinkle with sea salt and toss for a minute.
    3. Remove the walnuts from the pan and set aside.
    4. Add another 2 tbs. of olive oil and the chopped garlic. Toss for a minute or two until the garlic becomes fragrant, Do Not burn the garlic.
    5. Add the spinach, a sprinkle of sea salt and a ¼ tsp. red pepper flakes and toss until the spinach is gently wilted, Do Not over cook.
    6. Add in the walnut pieces and toss and remove from the heat with a slotted spoon to drain any excess moisture.

    Nutrition

    • Serving Size: 6

    Did you make this recipe?

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    1

    Seafood

    Reader Interactions

    Comments

    1. angiesrecipes says

      20/02/2019 at 5:18 am

      Looks so GOOD with breadcrumb filling on the bed of sauteed spinach…a perfect meal!

      Reply
      • Catherine says

        20/02/2019 at 1:13 pm

        Thank you dear Angie. xoxo

        Reply
    2. DAVID J MYERS says

      20/02/2019 at 4:03 pm

      Catherine, This is a beautiful entree! Love it… Nice enhancement/alternative to the usual baked or grilled flounder. Take Care, Big Daddy Dave

      Reply
      • Catherine says

        20/02/2019 at 7:10 pm

        Thank you Dave. Have a beautiful day to you and Laurie.

        Reply
    3. Monidipa Dutta says

      21/02/2019 at 4:00 pm

      The recipe sounds really great and truly it is worth a try. And I will give it a try.

      Reply
    4. Chad says

      21/02/2019 at 5:03 pm

      Your recipe made e drool, literally!!! looks so delicious! I am definitely trying it this weekend. Thanks for sharing.

      Chad
      http://www.mosaicslab.com

      Reply
    5. Maggie Unzueta says

      21/02/2019 at 9:51 pm

      Hmmmm yum! I’m drooling! This Stuffed Filet looks so delicious.

      Reply
    6. Mimi says

      21/02/2019 at 10:22 pm

      This dish looks absolutely delicious! I am always searching for new ways to makd fish and this is perfect

      Reply
    7. Heather says

      22/02/2019 at 2:46 am

      Since I stopped eating meat, I’ve been eating a lot of fish. I haven’t tried flounder yet, but this looks too good to skip!

      Reply
    8. Katie says

      22/02/2019 at 7:54 am

      Yummy! this sounds awesome. I’d love to try some new recipes for dinner

      Reply
    9. Indu says

      22/02/2019 at 8:06 am

      Look so tempting and surely would be delicious too. Great party dish indeed.

      Reply
    10. John Mulindi says

      22/02/2019 at 6:28 pm

      What a nice dish this is. I haven’t taken fish in a long time, this is a good try for me. Thanks.

      Reply
    11. Kim Seghers says

      22/02/2019 at 8:47 pm

      That flounder looks delish! We make a stuffed flounder too except we use crab meat instead of bread crumbs. I can’t wait to try this recipe.

      Reply
    12. Sincerely Miss J says

      22/02/2019 at 9:15 pm

      The recipe sounds and looks really good. I love fish!

      Reply
    13. Sara Welch says

      22/02/2019 at 10:19 pm

      I haven’t prepared fish in quite a while; this looks fabulous! I’m going to give this a try tonight!

      Reply
    14. Marysa says

      23/02/2019 at 12:09 am

      This looks like a great dish, and not too difficult to make. I’m not very familiar with cooking with fish, but this combination looks wonderful.

      Reply
    15. Jasmine Hewitt says

      23/02/2019 at 2:29 am

      i havent had flounder in a while. thanks for the recipe, i gotta try it out

      Reply
    16. Shannon Gurnee says

      23/02/2019 at 5:21 am

      I’ve never had flounder before. This looks like a delicious recipe.

      Reply
    17. alexandra cook says

      23/02/2019 at 6:12 am

      This looks so delicious and easy to make, this will definitely be my kids’ new favorite

      Reply
    18. Preet says

      23/02/2019 at 7:34 am

      I must try this recipe. It so delicious and look so easy to make and I am sure my husband and my kids will give me a warmer hug because of this dish.

      Reply
    19. Fatima Torres says

      23/02/2019 at 1:34 pm

      I love the smell of crushed garlic in the kitchen. So many delicious flavors in one dish.

      Reply
    20. My Family Travel Zone says

      24/02/2019 at 5:11 pm

      It seems really very, very good:)

      Reply
    21. Chastity says

      25/02/2019 at 11:00 pm

      Wow yes this looks fancy. I am a big seafood lover so I can see myself making this. Looks like perfection

      Reply

    Trackbacks

    1. Summer at Macari Vineyards - Living The Gourmet says:
      03/06/2020 at 6:44 pm

      […] blanc pairing of light bodied fish prepared with herbs and oil. You might consider something like breaded flounder stuffed with a mix of garlic, capers, and romano cheese. On the other hand, you might consider serving this wine with leafy green salads topped with mild […]

      Reply
    2. Holidays with Ferrari Trento - Living The Gourmet says:
      14/12/2020 at 3:40 pm

      […] aperitif, Ferrari’s Brut is a fine companion for seafood. My preferred pairing for this would be Flounder Fillets stuffed with a mix of breadcrumbs, garlic, Romano cheese, and Italian parsley, served alongside a […]

      Reply
    3. Christmas with Horizon de Bichot - Living The Gourmet says:
      14/12/2022 at 5:29 pm

      […] delicate white bodied fish, lightly pan grilled with olive oil and herbs.  An ideal pairing would flounder fillets stuffed with seasoned breadcrumbs and roasted garlic, and set over a bed of warmed baby spinach.  Light starters are also a way to go, and that means […]

      Reply

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