This light and fresh dish features tender flounder steak, perfectly paired with a crisp green salad and juicy tomatoes. It is ideal for a simple yet delicious meal.
Preparation Time
Prep time: 10 minutes
Cook time: 10 minutes
Total time: 20 minutes
Ingredients (for four people)
- 4 flounder steaks
- 2 tablespoons olive oil (30 ml)
- Salt and black pepper, to taste
- 1 lemon, cut into wedges
- 200g mixed green salad leaves
- 2 large tomatoes, sliced
- 1 tablespoon balsamic vinegar (15 ml)
- 2 tablespoons extra virgin olive oil (30 ml)
- Fresh parsley, chopped (optional)
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Season the Flounder
Pat the flounder steaks dry with a paper towel. Season both sides with salt and pepper.
Step 2: Cook the Flounder
In a skillet, heat 2 tablespoons of olive oil over medium heat. Add the flounder steaks and cook for 4-5 minutes on each side until golden and cooked through. The fish should flake easily with a fork.
Step 3: Prepare the Salad
While the fish is cooking, toss the mixed green salad leaves and sliced tomatoes in a large bowl. Drizzle with balsamic vinegar and extra virgin olive oil. Add salt and pepper to taste. Toss gently to combine.
Step 4: Serve
Plate the flounder steaks and serve with the green salad and tomato on the side. Garnish with fresh parsley and lemon wedges for added flavor.
Tips and Tricks
- If you have a whole flounder fish – check out our Flat Fish Filleting Guide.
- For extra flavor, add a sprinkle of smoked paprika or fresh herbs to the flounder before cooking.
- You can also use baby spinach or arugula instead of mixed salad greens.
Serving Suggestions
- Serve with crusty bread or boiled potatoes for a heartier meal.
- Top the salad with a sprinkle of feta or goat cheese for extra creaminess.
Wine Pairing
Pair this light dish with a crisp Sauvignon Blanc or a light Chardonnay to enhance the delicate flavors of the flounder. For a Bulgarian wine option, a refreshing Misket or a light-bodied Chardonnay would complement the meal beautifully.
Nutritional Information (Per serving)
Calories: 320 kcal
Protein: 35g
Fat: 16g
Carbohydrates: 8g
Fiber: 2g
Sugar: 4g
Sodium: 500 mg
Storage Suggestions
Leftover flounder can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet or serve cold over salad.
About the Flounder Stake
This flounder steak with green salad is a simple, healthy dish emphasizing fresh ingredients. The flounder provides a light, flaky texture, while the crisp salad adds a refreshing contrast.
Cultural Context
Flounder is a popular fish choice in coastal regions worldwide, especially in Europe and the Mediterranean. This preparation keeps things simple, allowing the natural flavors of the fish and fresh vegetables to shine. Adding lemon and balsamic vinegar adds a delightful tang, making this dish a perfect light meal for lunch or dinner.
