Poached flounder takes only minutes to cook, and the fish has a naturally buttery flavor, which makes it a perfect match for sweet corn salsa. It’s a healthy dinner recipe bursting with the essence of summer.
Photo Credits: Ali Redmond
When you’re looking for a quick, delicious, and healthy meal, it’s hard to beat flounder. This mild white fish is a weeknight favorite in our house. It’s tender, light, and buttery, plus I can get it on the table in minutes, making it a dream for someone like me who is trying to feed two teenagers with very busy lives. Because flounder is so thin, it’s easy to overcook, which is why I prefer to poach it. You get a little wiggle room that way. For this recipe, you’ll poach the flounder in a broth of jalapeno, garlic, and thinly sliced red onion for a little extra depth, then top it with a bright and colorful homemade Sweet Corn Salsa . The salsa is essential to the flavor of the dish, adds a beautiful pop of color, and all the veggies you’ll need. Start with making the salsa and plan for about 25 minutes to make the salsa. You’ll only need about 5 minutes for the poached flounder. Serve it as it is or over a bed of rice. It’s a complete meal you’re whole family will love.
- Poached Flour and Sweet Corn Salsa Ingredients
- How to Make Poached Flounder
- What to Serve With Poached Flounder
- More White Fish Recipes
- Poached Flounder with Sweet Corn Salsa Recipe
Poached Flour and Sweet Corn Salsa Ingredients
When I was developing this recipe, I really wanted the light buttery nature of the flounder to shine, so most of the flavor comes from the sweet corn salsa that tops the fish just before serving. The poaching liquid, although seasoned with strong aromatics, is still mild and doesn’t overwhelm the fish.
- 1 Batch Sweet Corn Salsa : I use sweet corn salsa in a lot of things, and rarely do I use it with chips. The recipe makes 4 cups, so you will have some leftover, but it won’t go to waste. Use it in eggs, spoon it over chicken, or dollop it onto a bowl of sweet corn chowder.
- Red onion: White or yellow onion will also work here; I just happened to have red onion when I created this recipe. Use what you have on hand.
- Garlic cloves: No need to chop the garlic, just crush the cloves with the side of your knife, peel, and plop them in the water.
- Jalapeño: This common pepper adds a little warmth and spice to the poaching liquid.
- Lime: The acidity from the lime brightens the dish.
- Flounder fillets: Flounder is a very thin fish, so it cooks quickly, which is why I favor it for weeknight dinners.
- Kosher salt: I wait to season the fish with salt after it’s removed from the poaching liquid
How to Make Poached Flounder
Poaching the fish only takes about 5 minutes, while making the salsa takes about 25. All told, this recipe comes together in 30 minutes. Making it a quick and healthy weeknight dinner. The salsa recipe makes 4 cups, so you will have some leftover to use in other recipes later in the week.
- Make the Salsa: I use about half of my sweet corn salsa recipe for this flounder. (The leftovers are great on eggs the next morning or chips, do your thing!)
- Poach the fish: If you’re making the salsa the same day, set the same large, high-sided saute pan you used to cook the salsa (no need to wipe it out) over medium-high heat, add 2 cups water, half a jalapeño, 1/4 cup thinly sliced red onion, 2 crushed garlic cloves, and bring to a boil. Reduce the heat to a simmer, and add the fish fillets. Poach for 4 minutes.
- Enjoy: Use a spatula to carefully transfer the fillets to a wide shallow bowl, and lightly season with salt. Top with a few tablespoons of salsa, a few spoonfuls of liquid from the salsa, and serve.
What to Serve With Poached Flounder
This is really a complete meal, but I love to finish dinner with fresh fruit. My latest favorite is this Watermelon Fruit Salad , or if you’re a planner, who doesn’t love a refreshing granita on a hot day? This is such a great outdoor recipe, I love enjoying it on the patio with my family and an ice-cold glass of Peach Tea , or if I’m feeling like an adult beverage, this simple Rosé Lemonade is also at the top of my list.
More White Fish Recipes
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Browse all Mediterranean recipes . Visit Our Shop .
Ingredients1x2x3x
- ▢ 1 batch sweet corn salsa
- ▢ 1/4 cup thinly sliced red onion
- ▢ 2 large garlic cloves, crushed
- ▢ 1/2 jalapeño
- ▢ Juice from half a lime
- ▢ 4 (4-ounce) flounder fillets
- ▢ Kosher salt
Instructions
- Make the Salsa: I use about half of my sweet corn salsa recipe for this flounder (The leftovers are great on eggs the next morning or chips, you do your thing!)
- Poach the fish: If you’re making the salsa the same day, set the same large, high-sided saute pan you used to cook the salsa (no need to wipe it out) over medium-high heat, add 2 cups water, half a jalapeño chili half, 1/4 cup thinly sliced red onion, 2 crushed garlic cloves, and bring to a boil. Reduce the heat to a simmer, and add the fish fillets. Poach for 4 minutes.
- Enjoy: Use a spatula to carefully transfer the fillets to a wide shallow bowl, and lightly season with salt. Top with a few tablespoons of salsa, a few spoonfuls of liquid from the salsa, and serve.
Notes
- Visit our shop to browse quality Mediterranean ingredients including olive oils , honey , jams and spices .
- The nutritional value listed does not include the salsa. You can assume about 1/3 cup of salsa per serving, which is approximately 95 calories.
Nutrition
Exotic 4-Pack
Bring the vibrant seasonings of the Mediterranean to your kitchen with Sumac, Aleppo pepper, Ras el Hanout, and Baharat.
Poached Flounder with Sweet Corn Salsa
Ingredients
- 1 batch sweet corn salsa
- 1/4 cup thinly sliced red onion
- 2 large garlic cloves, crushed
- 1/2 jalapeño
- Juice from half a lime
- 4 (4-ounce) flounder fillets
- Kosher salt
Instructions
- Make the Salsa: I use about half of my sweet corn salsa recipe for this flounder (The leftovers are great on eggs the next morning or chips, you do your thing!)
- Poach the fish: If you’re making the salsa the same day, set the same large, high-sided saute pan you used to cook the salsa (no need to wipe it out) over medium-high heat, add 2 cups water, half a jalapeño chili half, 1/4 cup thinly sliced red onion, 2 crushed garlic cloves, and bring to a boil. Reduce the heat to a simmer, and add the fish fillets. Poach for 4 minutes.
- Enjoy: Use a spatula to carefully transfer the fillets to a wide shallow bowl, and lightly season with salt. Top with a few tablespoons of salsa, a few spoonfuls of liquid from the salsa, and serve.
Notes
- Visit our shop to browse quality Mediterranean ingredients including olive oils , honey , jams and spices .
- The nutritional value listed does not include the salsa. You can assume about 1/3 cup of salsa per serving, which is approximately 95 calories.
Nutrition
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