Ocean View Flounder


  • 4 Flounder fillets (6 ounces each)
  • 4 tablespoons All-purpose flour
  • 1/2 teaspoon Salt
  • Fresh ground pepper, to taste
  • 2 teaspoons Extra-virgin olive oil
  • 4 cloves Garlic
  • 2 tablespoons Parsley, chopped
  • 1/4 teaspoon Crushed red pepper flakes
  • 1 can (28 ounces) Plum tomatoes, drained and coarsely chopped
  • 1/2 cup Fish stock or clam juice


Lightly dust flounder with flour and season with salt and pepper. Set aside. Heat olive oil in 10-inch skillet over medium heat. Add garlic, parsley, and pepper flakes and sauté for 30 seconds; do not let garlic brown. Add tomatoes and fish stock. Place flounder in pan and spoon sauce over it so the fish is covered. Adjust heat so sauce is at a very slow simmer. Cook until flounder is just cooked through, about 15 minutes. Place on plates and spoon sauce over top.

Recipe Details

Yield/Servings: Serves 4

Nutritional Information

Total Calories: 295

Calories from Protein: 38

Calories from Carbohydrates: 26

Calories from Fat: 34

Calories from Saturated Fat: 6

Recipe Source

Chef Bobby Huber, Jr., Virginia Beach

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