Iron Skillet Flounder


Forget dredging and coating and deep frying. This is even easier than grilling β€” and you won't have to go out on the back porch. Let your cast iron skillet do all the work of searing the succulence into the flounder. You don't have a cast iron skillet? Go get one! Ask any competent Southern chef the secret to their crispy fried chicken, their mouthwatering beef stew their ... cast iron isn't a cooking method, it's a way of life.

In this case, you preheat the skillet in the oven, drop in some seasoned filets and cover with tomatoes, then back in the oven for five minutes. That's it. One pot to clean and a bunch of tasty fish to eat. This is perfect for mild-tasting fish like flounder, but it will work equally well with any of the more delicate varieties including cod, haddock or sole.



Flounder fillets

2 tablespoons extra virgin olive oil or avocado oil

2-3 teaspoons Old Bay seasoning

1 sliced tomato

Place a cast iron skillet in the oven and preheat to 500ΒΊ F

While the pan is heating, dust the filets with seasoning on both sides.

Turn the oven off β€” completely off β€” and quickly add the oil, then the fish, then layer the tomatoes on top. Dust a little more seasoning on the tomatoes.

Put the skillet back into the oven (which should still be hot) and cook for 5 to 6 minutes.

Remove and serve while hot.

Lighthouse Seafood is a family business, owned and operated by Tim and Heather O'Leary.

They have supplied Central Florida restaurants and residents with prime seafood for more than a decade.

Their commitment is to always have only the freshest seafood for your table.

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101 N. Country Club Rd.

Lake Mary, FL 32746


8780 E CR 466

The Villages, FL 32162