Cooking Delicious Flatfish

Sole / Flounder Recipe

Stove Top Quick and Easy! Sole / flounder recipe.
Stove Top Quick and Easy!
Sole / flounder recipies.

Sole / Flounder / fluke / turbot / halibut

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Stove Top, Quick and Easy recipies!

Sole / Flounder, fluke, turbot and halibut Recipies

Preparation time, 30 minutes; cooking time, 15 minutes.

Container: Medium frying pan.

Serves: Three

Delicious lunch or dinner, quick and easy.


• 1/2 to 1 lb. of flounder

• 1 cup sweet yellow onion, chopped

• 1 clove garlic, chopped

• 1 tablespoon olive oil

• Salt and pepper to taste

• Paprika


Rinse off the fluke, flounder, sole or halibut  and pat dry with a paper towel. Heat olive oil in a medium pan until hot. Add the onion and garlic to the pan and saute over medium-high heat until soft. Add the flounder, fluke, turbot, or halibut fillets; season the dish with salt and pepper. Sprinkle lightly with paprika. Cook the fillets over medium low heat until flaky, about 4 minutes.

Don’t Miss – Excellent Demonstration


A saltwater whitefish that has a mild flavored and a flaky flesh. Though giant halibut can weigh nearly 500 pounds, the most desirable halibut with the best flavor, usually weigh less than 40 pounds. Halibut is the largest member of the flatfish family and can be used as a substitution in recipes that require other types of flatfish such as flounder, fluke, halibut and sole.

How to Cook Halibut
Written by Steve Kaimmer

Halibut is a wonderful fish to cook. It has little oil and no overpowering flavor of its own. It takes sauces wonderfully, and the only thing you have to watch out for is to not dry it out during the cooking. The following can apply to either steaks (bone-in) or fillets (boneless strips of fish). Halibut get quite large and you can have an 8 to 10 pound boneless roast if you like! In all cases, the fish is done when you can flake it with a fork.

For any kind of cooking of non-oily fish like halibut, a rule of thumb is ten minutes per inch of thickness in a hot oven (this means 400°F or more). Most of my halibut fish pieces are 3/4 to 1 inch thick halibut, so both broiling and barbequing halibut follow this time rule fairly well. When you lower the temperature, things get interesting and sauces have more time to interact with the flesh. From my experience, by lowering the temperature to 325°F or so for halibut, increases the cooking time to 1 1/2 hours.


• Put halibut in a baking dish, cover about 2/3 with milk, a small pat of butter on each piece, and bake for 1 1/2 hour at 350°F.

• Cook halibut as above, but cover with a can of Mushroom Soup. This is the first way I ever baked halibut, it isn’t bad and it’s certainly easy.

• As above, but cover your halibut 2/3 with chicken broth.

• Kids love halibut that is breaded, you can even use ‘Shake and Bake’. I rinse halibut fillets, dipped  in flour, coat them in an egg mixture (I use the yolks and whites), roll the halibut fillets in crumbs, and bake.  You can also bread halibut, but instead of baking, put your halibut in a medium hot frying pan with a tablespoon of oil.

• I’ve cooked halibut for 100 people by arranging fillet chunks in large baking dishes, covering about halfway with 2% milk, putting a small dab of butter on each piece of halibut, baking as above, then sprinkling the halibut with paprika, before serving to give your halibut a little color.


• Small dab of butter and squeeze some lemon on each piece of halibut. Broil halibut about 7 to 10 minutes, turning once.

• As above, but brown some shredded Parmesan cheese on top of your halibut just before serving.


• Coat the halibut with olive oil, put on a medium hot grill, turn once, done in about 8 minutes.

• Dab of butter on your filet of halibut and squeeze lemon on each filet of halibut and turn after 4 minutes, then dab and squeeze side two.


• Cut your halibut fillets into small portions

• Rinse and drain the halibut.

• Dredge each halibut filet in flour.

• Dip halibut fillets into your egg mixture (beaten whites and yolks).

• Shake your halibut fillets in a paper bag with cracker crumbs.

• Fry your halibut fillet in a hot pan, with 1/8 inch of vegetable oil.

• Halibut cooks quickly, about 3- 4 minutes per side, halibut is done when brown and flakey.


Wrap 3/4 inch pieces of halibut with bacon, hold tight with a toothpick, cook ’em in the broiler, turning your halibut wrap once.  These halibut wraps are actually a little bit better, if you pre-cook the bacon about halfway, then wrap the halibut and broil. Otherwise – if don’t broil as directed, your bacon won’t be fully cooked.

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