Nuked Flounder

SpotX Wild Foods Recipe from Dorothy Reid
Prep:20 minutes Cook:15 minutes Difficulty:1

Ingrediants:

4 x 100-gram flounder fillets, skinned
1 lemon
50 grams cooked rice
50 grams green pepper, chopped
50 grams red pepper, chopped
50 grams mushrooms, sliced
½ small red onion, finely chopped
50 grams sweetcorn
5 tablespoons fresh single cream
Salt and freshly-ground black pepper
200ml fresh milk
40 grams butter
40 grams flour
2 teaspoons fresh dill, finely chopped

Directions:

Grate rind from lemon. Peel the lemon, remove pith and dice flesh.
Mix lemon rind and flesh, rice and peppers together in a bowl.
Add mushrooms, sweetcorn, onion and cream.
Season to taste.
Place a quarter of the stuffing mixture in the centre of each sole fillet.
Carefully roll up from one end and place in a baking dish.
Cook on high for10-12 minutes until fish is cooked.
Drain off excess liquid and make up to 300ml with the milk.
Place the butter in a bowl and melt on high for 30 seconds.
Add the flour, then stir in the milk.
Cook on high for 3-4 minutes, stirring after every minute.
Season to taste and add the dill.
Pour over the fish and garnish with parsley.

Flounder Recipes

Pan-fried Flounder

Crab-stuffed Flounder

Mums Mooloo Flounder

Flounder and Mushrooms

Stuffed Flounder

Citrus Flounder

Gran Reids Baked Flounder with Scallop Stuffing

Flounder in Ginger Cream

Nuked Flounder

Flounder
The name ‘flatfish’ covers a number of species in general terms, including yellow-bellied flounder, dabs and soles. Call them what you like; they are all good eating fish, with the yellow-bellied flounder being the culinary pick of the bunch.
These species can be found all over New Zealand in a variety of environments on the open mud and sandy bottoms; way out wide to the surf line inshore, as well as the sandbanks and mudflats of our harbours. They are trawled, netted and speared, the last done mostly on still nights in the shallows.